12th State CrossFit – CrossFit
Weightlifting
Push Press (E2MOM x 6 )
5 Reps
C. @ 65 – 70% 1 RM
S. @ Moderate Weight
Fitness
Metcon (2 Rounds for weight)
E2MOM x 6 (3 Rds Each)
1. 12 DB Push Press
2. 20 KB Gorilla Rows
Metcon
Metcon (Time)
Comp
2 Rounds
20 Deadlifts (205/145)
20/15 Cal Machine
2 Rounds
20 Burpee Box Jump Overs
20 Pull Ups
Sport
2 Rounds
20 Deadlifts (165/115)
15/12 Cal Machine
2 Rounds
15 Burpee Box Jump Overs
15 Pull Ups
Fitness
2 Rounds
20 Deadlifts (135/95)
12/10 Cal Machine
2 Rounds
15 Burpee Box Jump Overs
15 Jumping Pull Ups or Ring Rows
Home WOD
Metcon (2 Rounds for weight)
E2MOM x 6 (3 Rds Each)
1. 12 DB Push Press Each Arm
2. 10 SA DB Row
Metcon (Time)
2 Rounds
20 Deadlifts Each Arm
400m Run or 90 Jumping Jacks
20 Burpee Box Jumps