12th State CrossFit – CrossFit
COMP/SPORT
Deadlift (E20s x 10 )
1 Deadlift
C. @75% 1 RM
S. Heavy
Fitness
Metcon (4 Rounds for reps)
EMOM 12
1. 10 – 15 Cal Machine
2. 30 – 40 Russian Twists
3. 20 Banded Good Morning
Metcon
Metcon (3 Rounds for time)
Comp:
E5MOM x 3
400m Run
15 Hang Cleans (155/105)
15 Knees To Elbows
Sport:
E5MOM x 3
400m Run
15 Hang Cleans (125/85)
10 Knees to Elbows
Fitness:
E5MOM x 3
400m Run
12 Hang Cleans
12 Hanging Knee Raises
Home WOD
Metcon (3 Rounds for time)
E5MOM x 3
400m Run or 90 Jumping jacks
30 KB or DB Single Arm Clean and Jerk (Alt By 5s)
15 V UPs