12th State CrossFit – CrossFit
Metcon
Snatch Complex (E90s x 8 Climbing )
Power Snatch + Snatch Balance + OHS
Metcon (4 Rounds for reps)
AMRAP 3 Rest 1 x 4
Round 1&3
12 Burpee Box Jump Overs
12 Deadlifts
Max Cal Row or Bike
Round 2 & 4
12/10 Cal Bike
12 Deadlifts
Max Burpee Box Jump Overs
Use final weight of Snatch Complex as Deadlift Weight
Home WOD
Metcon (4 Rounds for reps)
E90s x 8
1. 6 Squat Snatch Each Arm
2. 60s Plank Pull Throughs
Metcon (4 Rounds for reps)
AMRAP 3 Rest 1 x 4
Round 1 & 3
12 Burpee Box Jump Overs
12 DB /KB Deadlifts (6 Each Arm)
Max Jump Rope
Round 2 & 4
48 Du or 2:1 Singles
12 DB/KB Deadlifts
Max Burpee Box Jump Overs
Next Level
Metcon (No Measure)
5 Rounds NFT
5 TTB or HKR
10 Pistols
5 Box HSPU
10 Barbell Bentover Row