12th State CrossFit – CrossFit
COMP/SPORT
Back Squat (E3MOM x 5)
C. 3 Pause Squats: Hold 4s at bottom + 2 Squats @ 65% -70% 1 RM
+
5 Broad Jumps
S. Moderate Weight
Fitness
Metcon (3 Rounds for reps)
E5MOM x 3
1k Bike
12 KB Goblet Squat Jumps
12 KB Snatches Each Arm
Max Single Unders
Metcon
Metcon (Time)
Comp:
6 Rounds for Time
6 S2OH (145/100)
12 TTb
18 Wall Balls (20/14)
Sport:
6 Rounds for Time
6 S2OH (115/80)
9 Ttb
15 Wall Balls (20/14)
Fitness:
6 Rounds for Time
6 S2OH
12 Hanging Knee Raises
15 Wall Balls (16/10)
Home WOD
Metcon (Time)
6 Rounds for Time
6 Db/KB S2OH (Each Arm)
12 Goblet Squats
18 Sit Ups