12th State CrossFit – CrossFit
Gymnastics
Chest-To-Bar Pull-ups (4 x 5- 15 Reps )
Comp
EMOM 8:
Min 1. 10 – 15 C2B Pull Ups
Min 2. 30s HS Hold (Free Standing or on Wall)
Sport
EMOM 8:
Min1. 5 – 10 C2B Reps
Min 2. 30s HS Hold on Wall or 30s Plank
Fitness:
EMOM 8:
MIn 1. 5 – 10 Pull Up Practice
MIn 2. 30s Plank
Metcon
Metcon (AMRAP – Reps)
Comp and Sport:
AMRAP 10
1k Row
75 Thrusters (75/55)
* If you finish all the thrusters return back to the row*
Fitness:
AMRAP 10
1k Row
75 Thrusters (45/35)
* If you finish all the thrusters return back to the row*
Home WOD
Metcon (AMRAP – Reps)
AMRAP 10
200 Du or 400 Single Unders
80 Single Arm Thrusters(Alt by 5s)
if you finish the thrusters go back to Rope