12th State CrossFit – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
Comp:
EMOM 10:
MIn 1. 5 – 15 HSPU
Min 2. 45s Bar Hang
* Attempt max strict into kipping
Sport:
EMOM 10:
MIn 1. HSPU Practice
Min 2. 30s Bar Hang
* Choose a number that can be done unbroken for each set
Record number of HSPU
Fitness
Metcon (5 Rounds for reps)
E2MOM x 5
150/200 M Row or 300/400 Bike
10 Renegade Rows
Max Straight Leg Raises On Floor
* Hold DBs over chest
* Record # of Straight Leg Raises
Metcon
Metcon (AMRAP – Reps)
AMRAP 6
4 DB Step Ups (2 Dbs)
4 Burpees Over DBs
8 Alt DB Snatch
6/6/12, 8/8/16, 10/10/20
Rest 3
C. (50/35)
S. (35/20)
F. (DBs of Choice)
Metcon (Time)
@ 9 Min Mark
Work Back from where you ended at 6 Min AMRAP
15 Min Cap
Home WOD
Metcon (Time)
AMRAP 6
4 DB Step Ups (1 DB)
4 Burpees Over DBs
8 Alt DB Snatch
6/6/12, 8/8/16, 10/10/20
Rest 3
Work Back
15 Min Cap
Record total time. Comment where you ended at 6 Min