12th State CrossFit – CrossFit
COMP/SPORT
Thruster + Gymnastics
EMOM 12
Min 1. 2 Thrusters: Across
Min 2. C. You Choose
S. 10 – 12 C2B Pull Ups
Thruster (2 Reps: Across)
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
10 – 15 Cal Machine
+ Max
Round 1/3/5
Max Goblet Reverse Lunge
Round 2/4/6
Russian Twists
Metcon
12th State Star (Time)
Comp:
For Time
300/250m Row
5 Burpee Over Rower
5 Thrusters
300/7/7
300/9/9
300/11/11
C. 135/95
Sport:
For Time
300/250m Row
5 Burpee Over Rower
5 Thrusters
300/7/7
300/9/9
300/11/11
S. 75/115
Fitness:
For Time
300m/250m Row
5 Burpee Over Rower
5 Thrusters
300/7/7
300/9/9
300/11/11
F. 95/65
600/500m Bike
* If you bike burpee over your bar
Home WOD
Metcon (Time)
For Time
200m Run or 45 Jumping Jacks
5 Burpee Brosd Jumps
5 KB/DB Thrusters Each Arm
200m Run or 45 Jumping Jacks
7 Burpee Broad Jumps
7 KB/DB Thrusters Each Arm
200m Run or 45 Jumping Jacks
9 Burpee Broad Jumps
9 KB/DB Thrusters Each Arm
200m Run or 45 Jumping Jacks
11 Burpee Broad Jumps
11 KB/DB Thrusters Each Arm