12th State CrossFit – CrossFit
COMP/SPORT
Thruster + Gymnastics
EMOM 12
Min 1. 7 Thrusters
Min 2. TTB
Comp: 12-14 Reps
Sport: 8-10 Reps
Thruster (7 Reps Across)
Toes-To-Bar (Comp: 12- 14 Reps Sport: 8 – 10 Reps )
Fitness
Metcon (AMRAP – Reps)
E2MOM x 6 Alt
10 – 15 Cal Machine + Max
Round 1/3/5: Max Push Ups
Round 2/4/6: Max Straight Leg Raises
(Hold Plate Over Chest )
Just record total of reps after the calories on machine
Metcon
Metcon (Time)
Comp:
For Time
30 Burpees
15 KB Snatches RA
15 KB Snatches LA
60 Air Squats
15 KB Snatches LA
15 KB Snatches RA
30 Burpees
C (55/35)
Sport:
For Time
30 Burpees
15 KB Snatches RA
15 KB Snatches LA
60 Air Squats
15 KB Snatches LA
15 KB Snatches RA
30 Burpees
S ( 44/26)
Fitness:
For Time
30 Burpees
15 KB/DB Snatches RA
15 KB /DB Snatches LA
60 Air Squats
15 KB/ DB Snatches LA
15 KB/DB Snatches RA
30 Burpees
F (KB or DB of Choice)
Home WOD
Metcon (Time)
For Time
30 Burpee Box Jump
15 KB/DB Snatches RA
15 KB/DB Snatches LA
60 Air Squats
15 KB/DB Snatches LA
15 KB /DB Snatches RA
30 Burpee Box Jump