WOD - W2 | D2

12th State CrossFit – CrossFit

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Weightlifting

COMP/SPORT

Weighted Step-ups (4×6)

E3MOM x 4

6 Bar Bell Front Rack Step Up EL +5/10

8 Banded KB Sumo Deadlift

Fitness

Metcon (AMRAP – Reps)

E2MOM x 6 Alt

1. 10 Weighted Bulgarian Split Squats EL + Max Lateral Bench Hop

2. 10 Sinlge Leg Weighted Hip Bridge EL+ Max Hollow Hold

Metcon

COMP/SPORT/FITNESS

Metcon (AMRAP – Reps)

AMRAP 10

Ascending AMRAP

3 MB Cleans

3 Wall Balls

6 Toes to Bar

6/6/12

9/9/18

12/12/24

Metcon (Calories)

@ 10 Min Mark

Tabata Bike or Row for Max Cals