12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
for Max Effort or NOT
COMP/SPORT
Back Squat ( 3 Rep Max )
12 Min to Find a Max or Heavy for Day
Fitness
Metcon (Time)
E4MOM x 3
15/12 Cal machine
15 Burpees
20 Sit Ups
25 Squat Jumps
Metcon
Metcon (6 Rounds for time)
Comp:
E2MOM x 6
2 – 4 Bar Muscle Ups
8 Double DB Step Ups (50/35)
48 Double Unders
Sport:
E2MOM x 6
6 C2B Pull Ups
8 Double DB Step Ups (40/25)
36 Double Unders
Fitness:
E2MOM x 6
6 Jumping Pull Ups
8 Double DB Step Ups
70 Single Unders
Home WOD
Metcon (6 Rounds for time)
E2MOM x 6
8 Renegade Rows (EA)
10 Single DB Step Ups
30 DU or 60 Single Unders