WOD - W1 | D5

12th State CrossFit – CrossFit

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Metcon

30 min clock

Competition

Thruster (2×4, 3×2, 3×1)

Thruster

EMOM 8

Min 1-2: 4 Thrusters

Min 3-5: 2 Thrusters

Min 6-8: 1 Thruster

Metcon (AMRAP – Rounds and Reps)

@ 10 Min Mark

AMRAP 8

5 Power Cleans (Final Weight)

10 Lateral Barbell Burpees

15 TTB

Metcon (Time)

@ 20 Min Mark

For Time

800 M Run

80 Sit Ups

40 Wall Balls (30/20)

Sport

Thruster (2×4, 3×2, 3×1)

Thruster

EMOM 8

Min 1-2: 4 Thrusters

Min 3-5: 2 Thrusters

Min 6-8: 1 Thruster

Metcon (AMRAP – Rounds and Reps)

@ 10 Min Mark

AMRAP 8

5 Power Cleans (Final Weight)

10 Lateral Barbell Burpees

15 TTB

Metcon (Time)

@ 20 Min Mark

For Time

800 M Run

80 Sit Ups

40 Wall Balls (20/14)

Fitness

Thruster (2×4, 3×2, 3×1)

Thruster

EMOM 8

Min 1-2: 4 Thrusters

Min 3-5: 2 Thrusters

Min 6-8: 1 Thruster

Metcon (AMRAP – Rounds and Reps)

@ 10 Min Mark

AMRAP 8

5 Power Cleans (Final Weight)

10 Lateral Barbell Burpees

15 Hanging Knee Raises

Metcon (Time)

@ 20 Min Mark

For Time

800 M Run

80 Sit Ups

40 Wall Balls (16/12)