12th State CrossFit – CrossFit
Metcon
Power Clean + Squat Clean + Jerk (E2MOM x 8 )
Metcon (AMRAP – Reps)
AMRAP 12
Ascending by 1s
1 Hang Clean and Jerk
1 Burpee Box Jump Over
2, 2 / 3,3 / 4,4/ 5,5…..
C. 145/100
S. 115/75
F. 95/65
Home WOD
Metcon (4 Rounds for reps)
E2MOM x 8
1. 8 Elevated Reveres Lunges EL
2. 12 Weighted Hip Bridges (Back on Box)
Metcon (AMRAP – Reps)
AMRAP 12
Ascending by 1s
1 DB/KB Hang Clean and Jerk (EA)
1 Burpee Box Jump Over
2 EA, 2/ 3EA,3/ 4EA, 4……
Next Level
Metcon (2 Rounds for reps)
Next Level
EMOM 12
Min 1. 6 – 12 Pull Ups
Min 2. 15- 10 Cal Bike
* Total Cals
* Total Pull Ups