WOD - W4 | D5

12th State CrossFit – CrossFit

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Weightlifting

Competition

Front Squat (10 x 3 @ 85%)

Front Squat

E2MOM x 10

3 Front Squats @ 85%

Sport

Front Squat (10 x 3)

Front Squat

E2MOM x 10

3 Front Squats

Fitness

Metcon (AMRAP – Reps)

E10MIN x 2

750m Row

50 Sit Ups

25 Box Jumps

50 Jumping Lunges

Max Turkish Get Ups

Alt Arms

Metcon

Score = Max Wall Balls

Competition

Metcon (AMRAP – Reps)

AMRAP 7

Max Wall Balls (20/14)

EMOM 3 Bar Muscle Ups

Start with Bar MU

Sport

Metcon (AMRAP – Reps)

AMRAP 7

Max Wall Balls (16/12)

EMOM 3 Burpee C2B

Start with BC2B

Fitness

Metcon (AMRAP – Reps)

AMRAP 7

Max Wall Balls

EMOM 3 Burpee Jumping Pull UP

Start with BJPU