WOD - W5 | D5

12th State CrossFit – CrossFit

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Weightlifting

COMP/SPORT

Front Squat (2×6, 2×5, 2×4, 2×3, 2×1)

Front Squat

E2MOM x 10

2 x 6 @ 70% +5/10

2 x 5 @ 75% + 5/10

2 x 4 @ 80%+ 5/10

2 x 3 @ 85% + 5/10

2 x 1 @ 90+

Fitness

Metcon (AMRAP – Reps)

E10Min x 2

1500m Bike

80 Plate Hops

40 Plate G2OH

60 Air Squats

30 Straight Leg Raises with Plate Over Chest

Metcon

Competition

Metcon (AMRAP – Reps)

AMRAP 7

Max Hang Clusters 135/95

EMOM 3 Ring Muscle Ups

* Start with MU

Sport

Metcon (AMRAP – Reps)

AMRAP 7

Max Hang Clusters 115/75

EMOM 3 Burpee C2B

* Start with BC2B

Fitness

Metcon (AMRAP – Reps)

AMRAP 7

Max Hang Clusters 75/55

EMOM 3 Burpee Jumping Pull Up

* Start with BJPU