WOD - W6 | D1

12th State CrossFit – CrossFit

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Weightlifting

COMP/SPORT

Push Press (1×1)

12 Min to Establish

Max Push Press

+

1 Attempt at Max Set Pull Ups

Fitness

Metcon (AMRAP – Reps)

EMOM 12

1. 12- 15 KB Sumo Deadlift HIgh Pulls

2. 45s Russian Twists

3.15- 20 KB Straight leg Raises

4. 30s Max Effort Row

Metcon

Competition

Metcon (Time)

For Time:

12/9/6

Back Squats (155/105) (From Floor)

Bar Muscle Ups

into

18/15/12

Hang Power Clean – 30/20lbs

C2B Pull Up

Sport

Metcon (Time)

For Time

12/9/6

Back Squats (135/85) (From Floor)

C2B Pull Ups

into

18/15/12

Hang Power Clean -20/10

Pull Up

Fitness

Metcon (Time)

For Time:

12/9/6

Back Squats (115/75) (From Floor) Jumping Pull Up

into

18/15/12

Hang Power Clean

Ring Row