12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
Day 1 of Challenge: Max Effort or NOT
COMP/SPORT
Metcon (6 Rounds for weight)
EMOM 12 – Alt
1. 1 Hang Clean + 1 Front Squat + 1 Jerk
2. 1 Clean and Jerk
Start at 65 -70 % 1RM C&J and Climb
Add weight after the Clean and Jerk
* Squat or power : let the weight dictate the type of clean
Fitness
Metcon (AMRAP – Reps)
12 Min Window
100 Sit Ups
25 DB Hang Squat Clean (2 DBs)
50 Step Ups
25 DB S2OH
Max Cal Machine
Metcon
Metcon (Time)
Comp:
For Time
750M Row
into
4 Rounds
15 TtB
10 OHS (135/95)
Sport:
For Time
750M Row
into
4 Rounds
10 TtB
10 OHS (115/75)
Fitness:
For Time
750M Row
into
4 Rounds
15 Hanging Knee Raises
10 OHS or 10 Front Squats
Home WOD
Metcon (Time)
For Time
50 Burpees
50 Db/KB Squat Snatch (Alt by 5s)
25 Push Ups
25 V – Ups