12th State CrossFit – CrossFit
Gymnastics
Handstand Push-ups (5 – 10 HSPU )
EMOM 8
1. 5 – 10 HSPU
2. 50 Double Unders
C. Strict
S. Kipping
F. Box or Z-Press
Metcon
Metcon (2 Rounds for reps)
AMRAP 6
16 DB Snatch (8 Each Arm)
8 C2B Pull Ups
Rest 2 Min
AMRAP 6
8 Double DB Clean and Jerks
16 DB Box Step Ups (8 Each Leg) (20 All)
C. 50/35
S. 35/25, Pull Ups
F. Jumping Pull Ups or Ring Rows
Home WOD
Metcon (AMRAP – Reps)
EMOM 8
1. 12 – 15 Push Ups
2. 35 – 50 Double Unders or 100 Singles
* Record total push up reps
Metcon (2 Rounds for reps)
AMRAP 6
16 DB Snatch (8 EA)
16 Renegade Rows (8 EL)
Rest 2 Min
AMRAP 6
16 Single DB Clean and Jerks (8 EA)
16 Single DB Box Step Ups (8 EL)