12th State CrossFit – CrossFit
Gymnastics
Metcon (2 Rounds for reps)
Toes to Bar
EMOM 10:
Comp:
Min 1. 10 – 12 Toes to Bar
Min 2. 20 Shoulder Taps
Sport:
Toes to Bar
EMOM 10:
Min 1. 8 – 10 Toes to Bar
Min 2. 20 – 30s HS Hold
Rd 1 = total number of TtB
Rd 2 = number of taps or minutes on the wall
Fitness
Metcon (Weight)
EMOM 10
Min 1. 10 – 15 Cal Machine
MIn 2. 5 KB Deadlifts + 5 KB Cleans + 5 KB Jerks
* 2 kB for all 3 movements
Metcon
Metcon (AMRAP – Reps)
AMRAP 6
3 DB THRUSTERS
3 BURPEES
3 PULL UPS
6/6/6, 9/9/9, 12/12/12, 15/15/15
C. (50/35)
S. (35/20)
F. (Jumping Pull Ups)
Rest 3
Metcon (Time)
@ 9 Min Mark
Work Backwards from where you ended on 6 Min AMRAP
15 Min Cap
Home WOD
Metcon (Time)
AMRAP 6
3 DB Thrusters Right Arm
3 DB Thrusters Left Arm
3 Burpees
6/6/6, 9/9/9, 12/12/12, 15/15/15
Rest 3
Work Back
15 Min Cap
Record total time. Comment where you ended in 6 Min