WOD - W6 | D1

12th State CrossFit – CrossFit

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Weightlifting

COMP/SPORT

Clean and Jerk (1×1)

Clean

12 Min to Work up to 1RM

Clean and Jerk

Fitness

Metcon (AMRAP – Reps)

EMOM 12

1. Double KB Kneeling to Stand 4 EL

2. Max Cal Bike

3. 8 KB Cleans

4. Max Cal Row

Metcon

Competition

Metcon (Time)

7 Rounds

7 C2B Pull Ups

7 Hang Clean & Jerks (115/75)

7 Bar Facing Burpees

Sport

Metcon (Time)

7 Rounds

7 Pull Ups

7 Hang Clean & Jerks (95/65)

7 Bar Facing Burpees

Fitness

Metcon (Time)

7 Rounds

7 Jumping Pull Ups

7 Hang Clean & Jerks

7 Bar Facing Burpees