12th State CrossFit – CrossFit
Gymnastics
Metcon (2 Rounds for reps)
Comp:
EMOM 10
1. 3 – 5 Ring Muscle Ups
2. 10 – 12 Pistols
Sport:
EMOM 10
1. 6 – 10 C2B Pull Ups
2. 10 – 12 Pistol Practice
* Round 1 = Mu or C2B Pull Ups
* Round 2 = Pistols
Fitness
Metcon (5 Rounds for reps)
E2MOM x 5
12 KB Swings
20 Reverse Lunges
Max Single Unders
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
2 DB Cleans
2 Box Jumps
2 HSPU
4/4/4
6/6/6
C. (50/35)
S. (35/20)
F. HR Push Ups, Step Ups
Rest 3 Min
Metcon (Time)
@ 10 Min Mark
Work back from where you left off at 7 Min Mark
7 Min Cap
Home WOD
Metcon (Time)
AMRAP 7
2 DB/KB Hang Clean and Jerks Each Arm
2 Box Jumps
2 HR Push Ups
4/4/4
6/6/6
Rest 3 Min
Work Back
* Record how far you got in the first 7 minutes in the comments