12th State Crossfit

(919) 977-7996

807 Hodges St. Raleigh, NC 27608

Members Free Class

Members

Daily Workouts

January 16

WOD

01/15/2021
Metcon
Metcon (AMRAP - Reps)
@ 0 Min Mark
11.4(Backwards)
AMRAP 10
10 Muscle Ups
30 OHS (120/90)
60 Bar Facing Burpees

C. As Written
S. 15 C2B Pull Ups, (95/65)
F. 15 Jumping Pull Ups, (75/55)

Front Squat (@ 10 - 20 Min Mark find a Heavy Double )

* Take from the floor
* First rep can be a squat clean
Metcon (AMRAP - Rounds and Reps)
@ 20 - 30 Min Mark
14.1
10 Min Amrap
30 Double Unders
15 Snatches (75/55)
C./S. (As Written)
F. (65/45)
* No dropping barbell
Home WOD
Metcon (3 Rounds for reps)
AMRAP 8
20 Goblet Squats
40 Sit Ups

Rest 2 Min

EMOM 8
8 - 12 Burpees

Rest 2 Min

AMRAP 8
30 Double Unders or 60 Singles
20 DB/KB Snatches

Training Notes

January 4, 2021

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