WOD - W3 | D3

12th State CrossFit – CrossFit

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Weightlifting

COMP/SPORT

Back Squat (6 x 3 @ 75%)

Back Squat

E2MOM x 6

3 Back Squats

@ 75% 1RM

Fitness

Metcon (AMRAP – Reps)

E3MOM x 4

Alternating

1: 1k / 900m Bike + Max Russian KBS

2: 500/400m Row + Max Backward Sled Drag

Metcon

COMP/SPORT/FITNESS

Metcon (AMRAP – Reps)

Emom 16

Min 1. Max DB Thrusters

Min 2. Max Plate Push

Min 3. Max Cal Machine

Rest