12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
For Max Effort OR NOT
COMP/SPORT
Back Squat (E3MOM x 5)
5 Back Squats @ 60%, 65%, 70%, 75%, 80%
+ 5 Seated Box Jumps
Fitness
Metcon (3 Rounds for time)
E5MOM x 3
1k Bike or 500m Row
15 HR Push Ups
15 Bulgarian Split Squats Right Leg
15 Bulgarian Split Squats Left Leg
Max Plank
Metcon
Metcon (6 Rounds for time)
Comp:
E2MOM x 6
10 Wall Balls (20/14)
10 Burpees
14/12 Calorie Machine
Sport:
E2MOM x 6
8 Wall Balls (20/14)
8 Burpees
12/10 Calorie Machine
Fitness:
E2MOM x 6
8 Wall Balls (16/12)
8 Burpees
10/8 Calories
Home WOD
Metcon (6 Rounds for time)
E2MOM x 6
8 2 Arm KB/DB Squat Clean
8 Burpees
10 Box Jumps or Step Ups