WOD - W4 | D3

12th State CrossFit – CrossFit

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Weightlifting

COMP/SPORT

Deadlift (8×3 )

Dead and Bench

E2MOM x 8

3 Deadlifts

+

3 Bench Press

Bench Press (8×3)

Dead and Bench

E2MOM x 8

3 Deadlifts

+

3 Bench Press

Fitness

Metcon (AMRAP – Reps)

16 Min to Clock

1K Row

80 Russian KB Swings

60 Sit Ups

40 Push Ups

20 Burpee Broad Jumps

Max Cal Bike

Metcon

Competition

Metcon (AMRAP – Reps)

EMOM 12

1. 1 Rd DT (135/95)

2. Bike, Row, Run

Sport

Metcon (AMRAP – Reps)

EMOM 12

1. 1 Rd DT (115/75)

2. Bike, Row, Run

Fitness

Metcon (AMRAP – Reps)

EMOM 12

1. 1 Rd DT

2. Bike, Row Run