12th State CrossFit – CrossFit
Weightlifting
Back Squat (E2MOM x 6 )
6 Reps
Comp @ 60 – 65 Percent 1 RM
Sport @ Light to Moderate Weight
Fitness
Metcon (2 Rounds for weight)
E2MOM x 6 Alt (3 Each)
1. 10 Single KB Split Squats Each Leg
(Both Feet on Ground)
2. 10 SL RDL Each Leg
The Rounds = Weight you use for each exercise
Metcon
Metcon (Time)
800m Run
into
21 – 15 – 9
Squat Clean (135/95)
42 – 30 – 18
HR Push Ups
S/F: 21/15/9 HR Push Ups
S. (115/75)
F. ( Barbell Weight of Choice)
Home WOD
Metcon (2 Rounds for weight)
E2MOM x 6 Alt (3 Each)
1. 10 Single KB Split Squats Each Leg
(Both Feet on Ground)
2. 10 SL RDL Each Leg
Record the DB/KB weight used for each exercise
Metcon (Time)
For Time
400m Run or 90 Jumping Jacks
into
21 – 15 – 9
2 Arm KB or DB Squat Clean
HR Push Ups