WOD - W4 | D2

12th State CrossFit – CrossFit

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Metcon

Competition

Metcon (AMRAP – Reps)

30 Min Clock

EMOM 8

Min 1 4-8 Bar Muscle Ups

Min 2 20-30 Hollow Rocks

Rest 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 Russian KB Swings (70/53)

12 Box Jump Overs

9 Burpees to Touch

Rest 2

Metcon (AMRAP – Reps)

EMOM 8

Min 1 15- 18 TTB

Min 2 20 – 40 HSW

Sport

Metcon (AMRAP – Reps)

30 Min Clock

EMOM 8

Min 1 12-15 C2B Pull Ups

Min 2 20-30 Hollow Rocks

Rest 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 Russian KB Swings (53/35)

12 Box Jump Overs

9 Burpees to Touch

Rest 2

Metcon (AMRAP – Reps)

EMOM 8

MIn 1 12- 15 TTB

MIn 2 4-10 HSPU

Fitness

Metcon (AMRAP – Reps)

30 Min Clock

EMOM 8

Min 1 Pull Up Practice or 12 Challening Ring Rows

Min 2 20-30 Hollow Rocks

rest 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 Russian KB Swings

12 Box Step Overs

9 Burpees to Touch

Rest 2

Metcon (AMRAP – Reps)

EMOM 8

MIn 1 12-15 Hanging Knee Raises

MIn 2 2-4 Wall Walks