12th State CrossFit – CrossFit
Metcon
Clean Complex
1 Hang Clean + 1 Front Squats + 2 Push Jerks
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
6 Sumo Deadlift High Pulls
12 HR Push Ups
6 Front Squats
12 box jumps (24/20)
C. 115/80
S. 95/65
F. 75/55, Step Ups
Home WOD
Metcon (4 Rounds for reps)
E90s x 8 Alt
1. 15 Goblet Squat Jumps
2. 15 KB/DB Good Morning
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
6 Sumo Deadlift High Pulls
12 HR Push Ups
6 Front Squats
12 box jumps
Next Level
Metcon (No Measure)
EMOM 12
1. 2/3 Strict Pull Ups + 3/5 Kipping Pull Ups + Hang till 45s Mark
2. 30s Plank on Hands