12th State CrossFit – CrossFit
Weightlifting
Push Press (E2MOM x 6)
4 Reps
C. @ 70 – 80% 1 RM Push Press
S. Heavy Weight
Fitness
Metcon (Weight)
E2MOM x 6 Alt
1. 10 Alternating ZPress: Both Hands In Air Alternate at Top
2. 20 Band Pull Aparts: 2 Second Return
Metcon
Metcon (Time)
Comp:
2 Rounds
30 Sumo Deadlift High Pull (115/80)
30 TTB
400m Run
Sport
2 Rounds
30 Sumo Deadlift High Pull(95/65)
20 TTB
400m Run
Fitness
2 Rounds
30 Sumo Deadlift High Pull (77/55)
20 Hanging Knee Raises
400m Run
Home WOD
Metcon (2 Rounds for weight)
E2MOM x 6 Alt
1. 15 Close Grip Floor Press
2. 15 KB/DB Lat Pull Over
Metcon (Time)
2 Rounds
40 DB/KB Sumo Deadlift High Pull
40 Sit Ups
400m Run or 90 Jumping Jacks