12th State CrossFit – CrossFit
Metcon
Barbell Floor Press (6 x 6 )
E90s x 6
Metcon (5 Rounds for weight)
Metcon E3MOM x 5
5 Push Press (Climb)
20 Pistols
10 Deadlifts
40 DU
S. Pistol Scales, 30 Double Unders
F. 30 Reverse Lunges, 80 Singles
Home WOD
Metcon (3 Rounds for reps)
E90s x 6 Alt (3 Each)
1. 15 Close Grip DB/KB Floor Press
2. 15 DB/Kb Pull Overs
Metcon (5 Rounds for time)
Metcon E3MOM x 5
5 DB Push Press Each Arm
20 Pistols
10 Deadlifts
40 DU or 80 Singles
Air Squats or Reverse Lunges = 30 Reps