12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
For Max Effort OR NOT
COMP/SPORT
Clean and Jerk (1 RM )
12 Min to Find a Heavy or Max for Day
Fitness
Metcon (4 Rounds for reps)
12 Min Running Clock
1 Min Max Jump Rope
1 MIn Max Reverse Lunges
2 MIn Max Jump Rope
2 Min Max Reverse Lunges
1 Min Max Calories
1 Min Max Wall Walks
2 Min Max Calories
2 Min Max Wall Walks
Metcon
Metcon (Time)
Comp:
For Time
500 M Row
5 Rounds
10 SDHP (95/65)
10 Wall Balls (20/14)
500 M Row
Sport:
For Time
500 M Row
5 Rounds
10 SDHP (75/55)
10 Wall Balls (20/14)
500 M Row
Fitnes:
For Time
500 M Row
5 Rounds
10 SDHP (65/45)
10 Wall Balls (16/10)
500 M Row
Home WOD
Metcon (Time)
5 Rounds For Time
10 Sumo Deadlift High Pull
10 Goblet Squats
10 Push Ups