12th State CrossFit – CrossFit
Secondary Lifts/ Accessory
E2MOM x 9
In 2Min Athletes will work on one side for 45 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(90s Work)
Metcon (3 Rounds for reps)
Tempo Renegade Row 3,X,2,1
Metcon (3 Rounds for reps)
Russian Sit Up (90s Work) (3,x,2,1)
Metcon
Metcon (Time)
FOR TIME
50 Db/Kb Snatches
100 Sit Ups
50 DB/KB Snatches
25 Burpees
Time Cap 14
Goal 10 -12