12th State CrossFit – CrossFit
Weightlifting
Competition
Front Squat (6 x 3 @ 60% and Climbing )
EMOM 12
Min 1: 3 Front Squats
MIn 2: 6 Back Squats
Start at 60%
Increase Weight after
the Back Squats for 6 Sets
Back Squat (6 x 6 @ Climbing)
EMOM 12
Min 1: 3 Front Squats
MIn 2: 6 Back Squats
Start at 60%
Increase Weight after
the Back Squats for 6 Sets
Sport
Front Squat (6 x 3 @ Moderate + Climbing )
EMOM 12
Min 1: 3 Front Squats
MIn 2: 6 Back Squats
Start Moderate Weight
Increase Weight after
the Back Squats for 6 Sets
Back Squat (6 x 6 @ Moderate + Climbing)
EMOM 12
Min 1: 3 Front Squats
MIn 2: 6 Back Squats
Start Moderate Weight
Increase Weight after
the Back Squats for 6 Sets
Fitness
Metcon (AMRAP – Reps)
EMOM 15
1. 12 Box Jump Overs
2. 15 MB Cleans
3. 18 Sit Ups
Metcon
Competition
Metcon (Time)
For Time
50/40 Cal Row
25 HR Push Ups
50 KB Swings (70/55)
25 Burpee MU
Sport
Metcon (Time)
For Time
50/40 Cal Row
25 HR Push Ups
50 KB Swings(55/35)
25 Burpee C2B Pull Ups
Fitness
Metcon (Time)
For Time
50/40 Cal Row
25 HR Push Ups
50 KB Swings
25 Burpee Pull Ups