WOD - W4 | D3

12th State CrossFit – CrossFit

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Weightlifting

COMP/SPORT

Chest Flys (4×12)

Hump Day Pump Day

E3MOM x 4

12 DB Chest Flys

12 Pendlay Rows

12 Ring Dips or Box Dips

Fitness

Metcon (AMRAP – Reps)

E3MOM x 4

12 Box Dips

24 Slam Balls

48 Plate Hops

Max Cal Row

Metcon

Competition

Metcon (Time)

3 Rounds

7 Devils Press (50/35)

200m Run

21 Pull ups

200m Run

Sport

Metcon (Time)

3 Rounds

5 Devils Press (35/25)

200m Run

15 Pull ups

200m Run

Fitness

Metcon (Time)

3 Rounds

5 Devils Press

200m Run

15 Jumping Pull ups

200m Run