12th State CrossFit – CrossFit
COMP/SPORT
Back Squat (E3MOM x 5 )
3 Tempo Back Squats 3s Down, 1s Hold
+ 2 Squats @ 65% -70% 1 RM
+
5 Seated Box Jumps
Fitness
Metcon (3 Rounds for reps)
AMRAP 4: Rest 1 x 3
* Pick up where you left off
40 Russian Twists
20 Burpees
40 Reverse Lunges
200m Row or 400m Bike
Metcon
Metcon (6 Rounds for time)
Comp:
E2MOM x 6
10 Box Jump Overs
10 Russian KB Swings
15/12 Cal Machine
(70/55)
Sport:
E2MOM x 6
10 Box Jump Overs
10 Russian KB Swings
12/10 Cal Machine
(55/35)
Fitness:
E2MOM x 6
10 Box Jump Overs
10 Russian KB Swings
10/8 Cal Machine
Home WOD
Metcon (4 Rounds for reps)
AMRAP 4: Rest 1 x 4
* Pick up where you left off
20 Sit Ups
40 Reverse Lunges
20 Burpees
20 Air Squats