WOD - W4 | D3

12th State CrossFit – CrossFit

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COMP/SPORT

Back Squat (6 x 3 @ 80% of 1RM)

Back Squat

E2MOM x 6

3 Back Squats

@ 80% 1RM

Fitness

Metcon (2 Rounds for time)

E6MOM x 2

750 M Row

AMRAP

5 Goblet Squats

10 Burpees

15 Straight Leg Raises

Metcon

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

400M Run

40 Hang Cleans (95/65)

40 Double Unders

40 Front Squats

Sport

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

400M Run

40 Hang Cleans(75/55)

40 Double Unders

40 Front Squats

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

400M Run

40 Hang Cleans

40 Double Unders

40 Front Squats