12th State CrossFit – CrossFit
Home WOD
Metcon (3 Rounds for reps)
EMOM 8
Min 1: 10 – 15 V- UPs
Min 2: 30 – 50 Jump Rope or Double Taps
-Rest 2 Min-
AMRAP 10
20 DB snatch or KB Snatch
20 Burpees
40 Russian Twists
-Rest 2 Min-
EMOM 8
Min 1. Max Wall Sit
Min 2. 15 Dips (use chair or couch)