12th State CrossFit – CrossFit
Gymnastics
Pull-ups (8 – 15 Reps x 4 )
C. EMOM 8
MIn 1. 10 – 15 Pull Up
Min 2. 30 Hollow Rocks
S.EMOM x 8
MIn 1. 8 – 12 Pull Up
Min 2. 20 Hollow Rocks
F. EMOM x 8
MIn 1. 5 – 8 Pull Up Practice
Min 2. 20 Hollow Rocks
Metcon
Metcon (Time)
Ascending
AMRAP 10
2 Hang Clean (135/95)
2 Front Rack Reverse Lunge (Each Leg)
2 Bar Facing Burpee
** Increase by 2 Each Round **
S. (95/65)
F. (75/55)
Home WOD
Metcon (2 Rounds for reps)
EMOM x 8
MIn 1.1 Turkish Get Up Each Arm
Min 2. 30 Hollow Rocks
Score total TGU reps in Round 1
Score total Hollow Rocks in Round 2
Metcon (AMRAP – Reps)
Ascending
AMRAP 10
2 DB/KB Hang Clean (Each Arm)
2 Front Rack Reverse Lunge (Each Leg)
2 Burpee over KB or DB
** Increase by 2 Each Round **