12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
Max Effort OR NOT
Competition
Handstand Walk (EMOM 8: 40 ft )
Sport
Handstand Push-ups (EMOM 8: 5 – 8 Reps)
*Think about total volume when choosing rep scheme
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Rest 1 x 2
10 Cal Machine
10 Plate G2OH
10 OH Reverse Lunges with Plate
30 Plate Hops
Record total Rounds and Reps
Metcon
Metcon (AMRAP – Reps)
Comp:
8 Min AMRAP : Rest 3 Min
1 Muscle Up
1 Devils Press
10 DU
2/2/20, 3/3/30, 4/4/40….
(50/35)
Sport:
8 Min AMRAP : Rest 3 Min
1 Burpee Pull Up
1 Devils Press
10 DU
2/2/20, 3/3/30, 4/4/40
(35/20)
Fitness:
8 Min AMRAP : Rest 3 Min
1 Burpee Jumping Pull Up
1 Devils Press
10 DU
2/2/20, 3/3/30, 4/4/40
Metcon (Time)
@ 11 Min Mark
Start where you ended at 8 Min and work back.
19 Min Cap
Home WOD
Metcon (Time)
8 Min AMRAP : Rest 3 Min
1 Single DB Step Up
1 Hang Clean and Jerk( Each Arm )
10 DU
2//20, 3/3/30, 4/4/40,
@ 11 Min
Work back from from where you finished at the 8 Min Mark
* Record where you ended in comments
19 Min Cap