12th State CrossFit – CrossFit
Gymnastics
Metcon (2 Rounds for reps)
Comp:
EMOM 10:
Min 1. 3-6 Bar Muscle Ups
Min 2. 40ft HS Walk
Sport:
EMOM 10:
MIn 1.5 -10 C2B Pull Ups
MIn 2. 5 – 10 HSPU Practice
* Round 1 is total in BMU or C2B Pull Ups
* Round 2 is total for HSW (1 every 10 ft) or HSPU
Fitness
Metcon (4 Rounds for reps)
EMOM 12
1. 10 – 12 HR Push Ups
2. 15 Prone Plank Roll Ins
3. 15 Hamstring Curls
4. 10 – 15 Cal Row
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
5 DB S2OH
5 TTB
15 Double Unders
10/10/30
15/15/45
20/20/60
C. (50/35)
S. (35/20)
F. Hanging Knee Raises and Singles
Rest 3
Metcon (Time)
@ 10 Min Mark
Work Back from where you ended at 7 Min
17 Min Cap
Home WOD
Metcon (Time)
AMRAP 7
5 DB S2OH (Each Arm)
5 V- Ups
15 Double Unders
10/10/30
15/15/45
20/20/60
Rest 3
Work Back
Record where you ended at 7 min in moments.