WOD - W5 | D3

12th State CrossFit – CrossFit

View Public Whiteboard

Weightlifting

COMP/SPORT

Deadlift (8 x 2)

Dead and Bench

E2MOM x 8

2 Deadlifts

+

2 Bench Press

Bench Press (8 x 2)

Dead and Bench

E2MOM x 8

2 Deadlifts

+

2 Bench Press

Fitness

Metcon (Time)

16 Min to Complete

1k Run

50 Sit Ups

25 Heavy KB Deadlift

10 Wall Walks

25 Heavy KB Deadlifts

50 Sit Ups

Max Cal Row

Metcon

Competition

Metcon (AMRAP – Reps)

EMOM 12

1. 10 BBJO

2. Bike, Row, Run

Sport

Metcon (AMRAP – Reps)

EMOM 12

1. 8 BBJO

2. Bike, Row, Run

Fitness

Metcon (AMRAP – Reps)

EMOM 12

1. 8 Burpee Box Step Overs

2. Bike, Row, Run