12th State CrossFit – CrossFit
Weightlifting
Back Squat (E2MOM x 6 )
4 Reps
C. @ 70 -80% 1RM Back Squat
S. Heavy
Fitness
Metcon (2 Rounds for weight)
E2MOM x 6
1.10 EL DB Front Foot Elevated Reverse Lunge
2. 20 Glute Bridge (Back on Box) (DB on Hips)
Metcon
Metcon (Time)
Comp
For Time:
5,10,15,10,5
HSPU
MB Cleans x 2 (30/20)
Double Unders x 3
Sport:
4, 6, 8, 6, 4
HSPU
MB Cleans x 2 (20/14)
Double Unders x 3
Fitness:
5,10,15,10,5
Z- Press
MB Cleans x 2
Single Unders x 6
Home WOD
Metcon (2 Rounds for weight)
E2MOM x 6
1.10 EL Front Foot Elevated Reverse Lunge
2.10 EL SL Glute Bridge (Back on Box)
Metcon (Time)
4, 6, 8, 6, 4
Pike HSPU
2 Arm DB/KB Squat CleansCleans x 2
Double Unders x 3 or x6 Singles