12th State CrossFit – CrossFit
Secondary Lifts/ Accessory
In 90s Athletes will work on one side for 30 seconds then they will rest for 15s before switching sides.
How to Read Tempo:
Ecentric Load, Bottom Position, Concentric Action, Top Position
Metcon (3 Rounds for reps)
Tempo Close Grip Floor Press 3,X,2,1
Metcon (3 Rounds for reps)
Tempo Renegade Row 3,X,2,1
Metcon (3 Rounds for reps)
Russian Sit Up (No Weight)
Metcon
Metcon (4 Rounds for reps)
EMOM 16
Min 1. Max DB or KB Snatch
Min 2. Max Double Under/ Double Tap
Min 3. Max Burpees
Min 4. Rest