12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Dead and Bench
E2MOM x 8
8 Deadlifts
+
8 Bench Press
Bench Press (8 x 8)
Deadlift (8 x 8)
Fitness
Metcon (Time)
16 Min to Comlete
1k Row
30 Floor Press
30 Renegade Rows Each Arm
30 DB Deadlifts
1k Bike
15 DB Floor Press
15 Renegade Rows Each Arm
15 DB Deadlifts
Metcon
COMP/SPORT/FITNESS
Metcon (12 Rounds for time)
EMOM 12
1. 200 M Run
2. 1 Round Cindy
*if icy machines are an option*