12th State CrossFit – CrossFit
COMP/SPORT
Metcon (6 Rounds for weight)
Clean and Jerk
EMOM 12
Min 1. 1 Clean Pull, 1 Hang Clean, 1 Low Hang Clean
Hang: Catch @ 4 inches
Low Hang Clean: Catch @ 4 Inches
Min 2. 1 Clean and Jerk
* Change Weights after Clean and Jerk
* Start at 65% 1RM and climb 5/10 Lbs each set
Fitness
Metcon (AMRAP – Reps)
12 Min Running Clock
1 Min Max Calories
1 Min Max Sit Ups
2 Min Max Max Calories
2 Min Max Sit Ups
1 Min Max Air Squats
1 MIn Max Push Ups
2 Min Max Air Squats
2 Min Max Push Ups
Metcon
Metcon (Time)
Comp:
For Time
30 Cleans
30 Bar Facing Burpees
30 Cal Machine
155/105
Sport:
For Time
30 Cleans
30 Bar Facing Burpees
30 Cal Machine
115/75
Fitness:
For Time
30 Cleans
30 Bar Facing Burpees
30 Cal Machine
95/65
Home WOD
Metcon (Time)
For Time
30 DB/Kb 2 Arm Squat Cleans
100 Double Unders
60 Sit Ups
100 Double Unders
30 Burpees