WOD - W1 | D5

12th State CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Competition

Front Squat (6 x 6 @ 70%)

Front Squat

E2MOM x 6

6 Front Squat 70%

Sport

Front Squat (6 x 6 )

Front Squat

E2MOM x 6

6 Front Squat

Fitness

Metcon (AMRAP – Reps)

EMOM 12:

1. 8 Kneeling to Stand (4 Each Leg)

2. 12/10 Cal Row

3. 15 Ham Curls on the Rower

Metcon

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

30 Bar Facing Burpees

15 OHS (115/80)

5 Ring Muscle Ups

Sport

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

30 Bar Facing Burpees

15 OHS (95/65)

10 Ring Dips

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

30 Bar Facing Burpees

15 OHS

15 Box Dips