12th State CrossFit – CrossFit
Weightlifting
Competition
Push Press (5 x 6 @ 65%)
EMOM x 10
Min 1. 6 Push Press @ 65 percent
Min 2. 4-8 Strict Pull Up
Sport
Push Press (5 x 6 @ moderate/light)
EMOM x 10
Min 1. 6 Push Press @ Moderate/ Light Weight
Min 2. 4-8 Strict Pull Up (Use Band if Needed)
Fitness
Metcon (AMRAP – Reps)
EMOM 12
1. 8 DB Burpees
2.16 Renegade Rows
3. Max Sit Ups
4. Recovery row or Bike
Metcon
Competition
Metcon (Time)
21/15/9
Hang Squat Snatch (95/65)
C2B Pull Ups
into
9/6/3
OHS + 20/30 lbs
Ring Muscle Ups
Sport
Metcon (Time)
15/12/9
Hang Squat Snatch (75/55)
Pull Ups
into
12/9/6
OHS
C2B Pull Ups
Fitness
Metcon (Time)
15/12/9
Hang Squat Snatch (45/35)
Ring Rows
into
12/9/6
OHS
Pull Ups