12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
For Max Effort or NOT
COMP/SPORT
Metcon (6 Rounds for weight)
EMOM 12 – Alt
1. 1 Hang Clean + 1 Front Squat + 1 Jerk
2. 1 Clean and Jerk
Start at 65 -70 % 1RM and Climb
* Try to finish a little heavier than last week
Fitness
Metcon (Time)
12 Min to Complete
15 MB Cleans
30/20 Cal Machine
45 Double Unders or 90 Singles
60 Sit Ups
45 DU or 90 Singles
30/20 Cal Machine
15 MB Cleans
Metcon
Metcon (Time)
Comp:
1.5K Row or 3k Bike
50 Pistols
30 Hang Power Clean (165/115)
Sport:
1.5K Row or 3k Bike
50 Pistols or Pistol Scales
30 Hang Power Clean (135/85)
Fitness:
1.5K Row or 3k Bike
50 Pistols or Pistol Scales
30 Hang Power Clean (95/65)
Home WOD
Metcon (Time)
For Time:
15 KB/DB 2 Arm Squat Cleans
30 Push Ups
45 Double Unders or 90 Singles
60 Sit Ups
45 DU or 90 Singles
30 Push Ups
15 2 Arm DB/KB Squat Cleans