12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
For Max Effort or NOT
Competition
Muscle-ups (EMOM 6 )
2 – 5 Reps
Sport
Handstand Push-ups (EMOM 6 )
6 – 10 Reps
Fitness
Metcon (3 Rounds for reps)
EMOM 9
1. 10 – 15 Cal Row
2. 10 – 15 HR Push Ups
3. 15 Prone Plank Roll In
Metcon
Metcon (AMRAP – Reps)
8 MIn Out Rest 3 Work Back
5 Single DB Hang Clean and jerks (Each Arm)
5 Box Jump Overs
5 Toes to Bar
10/10/10
15/15/15
20/20/20
C. (50/35) (24/20)
S. (40/25) (24/20)
F. Your choice Db, Box Step Overs, Hanging Knee Raises
Metcon (Time)
@ 11 Min Mark
Start from where you left off at 8 Min Mark and work back to start.
19 Min Mark
Home WOD
Metcon (Time)
8 MIn Out Rest 3 Work Back
5 Single DB Hang Clean and jerks (Each Arm)
5 Box Jump Overs
5 Sit Ups
10/10/10
15/15/15
20/20/20
@ 11 Min Mark Work Back
* Record how far you got in comments