12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
For Max Effort OR NOT
Metcon
n a 30 Min Window
0 -7
Open Workout 16.3
7 – 14
7 Min to Find
3 RM OHS
14 – 30
Open Workout 17.5
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Sport: 6 C2B
Fitness 6 Jumping Pull Ups (45/35)
Overhead Squat (3 RM )
7 MInutes to Find 3 RM
Front Squat (3 RM )
Fitness: 7 Minutes to find 3RM Front Squat
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap