WOD - W2 | D3

12th State CrossFit – CrossFit

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Weightlifting

COMP/SPORT

Metcon (Weight)

Hump Day Pump Day

E4MOM x 3

20 Banded Face Pulls

20 DB SA Alt Bench Press

20 Barbell Bicep Curl

Fitness

Metcon (AMRAP – Reps)

E4MOM x 3

14 HR Push Ups

20/15 Cal Bike

16 Kb Sumo Deadlift High Pull

+ Max Wall Sit

Metcon

Competition

Metcon (Time)

For Time:

3 Rounds

40 Double Unders

200m Run

10 Burpee Box Jump Over

200m Run

Sport

Metcon (Time)

For Time

3 Rounds

40 Double Unders

200m Run

8 Burpee Box Jump Over

200m Run

Fitness

Metcon (Time)

For Time

3 Rounds

80 Single Unders

200m Run

8 Burpee Step Over

200m Run