12th State CrossFit – CrossFit
COMP/SPORT
Thruster + Gymnastics
EMOM 12
Min 1. 4 Thrusters
Min 2. C. 4 – 6 Bar Muscle Ups
S. 10 – 12 TTB
Thruster (6 x 4 Thrusters: Across )
Bar Muscle-ups (Comp: 4 – 6 Reps )
Toes-To-Bar (S. 10 – 12 Reps )
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
10 – 15 Cal Machine
+ Max
Round 1/3/5
Max Gorilla Rows
Round 2/4/6
Max Plank Pull Throughs
Metcon
Metcon (Time)
Comp:
2 K Row or 4K Bike
Death by Thrusters
* Start on Machine *
(95/65)
Sport:
2 K Row or 4K Bike
Death by Thrusters
* Start on Machine *
(75/55)
Fitness:
2 K Row or 4K Bike
Death by Thrusters
* Start on Machine *
45/35
* 12 Min Cap*
Home WOD
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
200m Run or 20 Step Ups
+ Max
Round 1/3/5
Max Gorilla Rows
Round 2/4/6
Max Plank Pull Throughs