12th State CrossFit – CrossFit
COMP/SPORT
Thruster + Gymnastics
EMOM 12
Min 1. 3 Thrusters: Across
Min 2. C. 2 – 5 Ring Muscle Ups
S. 8 – 12 Pull Ups
Thruster (6 x 3: Across)
Muscle-ups (6 x 2 – 5 Reps )
Pull-ups (6 x 8 -12 Reps )
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
10 – 15 Cal Machine
+ Max
Round 1/3/5
Max MB Cleans
Round 2/4/6
Max Sit Ups with MB
Metcon
Metcon (Time)
Comp:
For Time
600m Run
40 Wall Balls (20/14)
20 Power Cleans (135/95)
10 Ring Muscle Ups
Sport:
For Time
600m Run
40 Wall Balls (16/12)
20 Power Cleans (115/75)
10 Burpee Pull Up
Fitness:
For Time
600m Run
40 Wall Balls
20 Power Cleans
10 Burpee Jumping Pull Up
11 Min Cap
1500/1400m Bike
750/700m Row
Home WOD
Metcon (Time)
For Time
600m Run
40 Goblet Squats
30 SA Hang Clean and Jerk (Alt by 5)
20 Box Dips