12th State CrossFit – CrossFit
COMP/SPORT
Deadlift
E2MOM x 5
3 Deadlifts : Reset Hips @ Bottom
@ 55% / 60% / 65% / 70% / 75%
5 Seated Box Jumps
Fitness
Metcon (4 Rounds for reps)
10 Minute Running Clock
4 Min Max Row
3 Min Max Leg Raise w/ KB Extended
2 Min Jump Rope
1 Min Max Russian Deadstop KB Swings
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
3 Mins on 1 Min Rest x 3
30/25 Cal Machine
20 SDHP (75/55)
Max Box Jump Overs
Sport
3 Mins on 1 Min Rest x 3
25/20 Cal Machine
20 SDHP (75/55)
Max Box Jump Overs
Fitness
3 Min on 1 Min Rest x 3
25/20 Cal Machine
20 SDHP (65/45)
Max Box Step Overs
Next Level
Metcon (Weight)
4 Rounds for Quality
45 – 60s Bar Hang
45s Sorenson Hold
10 – 12 Ring Dips or Box Dips
12 Prone Plank Body Saw on Sliders
300 ft Sandbag Bear Hug Carry
*Done today or tomorrow before or after class based on how you’re feeling today*