12th State CrossFit – CrossFit
COMP/SPORT
Thruster + Gymnastics
EMOM 12
Min 1. 6 Thrusters : Across
Min 2. Pull Ups
C. 12 – 16 Reps
S. 8 – 10 Reps
Thruster (6 Reps: Across )
Pull-ups (Comp: 12 – 16 Reps, S: 8 – 10 Reps )
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
10 – 15 Cal Machine
+ Max
Round 1/3/5
Max Sit Ups
Round 2/4/6
Max Renegade Rows
Metcon
Metcon (Time)
Comp:
For Time
3/6/9/12/9/6/3
Sumo Deadlift High Pull (95/65)
Front Rack Reverse Lunge (Each Leg)
HSPU
Spot:
For Time
3/6/9/12/9/6/3
Sumo Deadlift High Pull (75/55)
Front Rack Reverse Lunge (Each Leg)
3/3/6/9/6/3/3
HSPU
Fitness:
For Time:
3/6/9/12/9/6/3
KB Sumo Deadlift High Pull
KB Front Rack Reverse Lunges Each Leg
DB Z-Press
Home WOD
Metcon (Time)
For Time:
3/6/9/12/9/6/3
DB/KB Sumo Deadlift High Pull
DB/KB Front Rack Reverse Lunges Each Leg
Pike Push Up