12th State CrossFit – CrossFit
Explosive Work
Metcon (3 Rounds for reps)
EMOM 12:
Min 1. DB Push Press (Alt Arms Each Round)
Min 2. Off Set Push Up + Row (Alternate Arms Each Round)
Min 3. Superman Flutter Kicks
(Work for 45 Seconds Rest 15)
Metcon
Metcon (AMRAP – Reps)
AMRAP 18
20 Box Jumps or Step Ups
40 V-Ups
20 Box Dips
40 Double Unders/Taps or 80 Singles
20 Burpees
400M Run or 90 Jumping Jacks
20 Sumo Deadlift High Pull