12th State CrossFit – CrossFit
COMP/SPORT
Deadlift (5×5 )
Climb to a Heavy Set of 5
Fitness
Metcon (4 Rounds for reps)
EMOM 12
1. 10 – 15 Cal Row
2. 15 Prone Plank Roll In
3. 12 Double KB Deadlift
Metcon
Metcon (3 Rounds for time)
Comp:
E5MOM x 3
400m Run
3 – 6 Muscle Ups
12 Burpees
6 Double KB Cleans (55/35)
Sport:
E5MOM x 3
400m Run
6 – 8 C2B Pull Ups
12 Burpees
6 Double KB or DB Cleans (35/25)
Fitness:
E5MOM x 3
400m Run
6 – 8 Pull Ups or Ring Rows
12 Burpees
6 Double DB Cleans
Home WOD
Metcon (3 Rounds for time)
E5MIN x 3
400m Run or 90 Jumping Jacks
6 Box Dips
12 Burpees
12 KB Swings