12th State CrossFit – CrossFit
Mobility
()
COMP/SPORT
E2MOM x 7
4 Deadlifts
+
4 Bench Press
Deadlift (E2MOM x 7 )
Bench Press (E2MOM x 7 )
Fitness
Metcon (2 Rounds for reps)
AMRAP 7
15 Russian KB Swings
15/12 Cal Bike
into
AMRAP 7
15 DB Floor Press
15/12 Cal Row
Metcon
Metcon (Time)
Comp:
6 Rounds
6 Deadlifts (225/155)
12 T2B
36 Double Unders
Sport:
6 Rounds
6 Deadlifts (185/125)
9 T2B
24 Double Unders
Fitness:
6 Rounds
6 Deadlifts
12 Hanging Knee Raises
48 Single Unders
Rump and Pump
Metcon (No Measure)
3 Rounds for Quality
10 Double Db Seated Good Morning
10 Double Db Bulgarian Split Squat (EL)
15 Prone Banded Hamstring Curl
15 Banded Sissy Squat