12th State CrossFit – CrossFit
Home WOD
Metcon (4 Rounds for reps)
E4MOM x 4
12 KB or DB SA Hang Clean and Jerk (Alt By 6)
12 Squat Jumps
10 KB or DB SA Hang Clean and Jerk (Alt By 5)
12 Goblet Reverse Lunges (6 each leg)
8 KB or DB SA Hang Clean and Jerk (Alt by 4)
12 Burpees
Metcon (2 Rounds for reps)
Core Cash Out
Tabata
Russian Twists
Toe Touches
Penguin Taps
Plank
Alternating 20s on/10s Off through the movements for 4 minutes Total