12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Metcon (Weight)
Hump Day Pump Day
E4MOM x 3
20 Banded Face Pulls
20 DB SA Alt Bench Press
20 Barbell Bicep Curl
Fitness
score: Seconds of max bar hang
Metcon (Time)
E4MOM x 3
12 Floor Press
15 Straight Leg Raises
15/12 Cal Row
Remaining Time
Max Bar Hang
Metcon
Competition
Metcon (Time)
For Time
3 Rounds
15 HR Push Ups
30/20 Cal Machine
10 Burpee Pull Ups
30/20 Cal Machine
Sport
Metcon (Time)
For Time
3 Rounds
15 HR Push Ups
20/15 Cal Machine
7 Burpee Pull Ups
20/15 Cal Machine
Fitness
Metcon (Time)
For Time
3 Rounds
15 HR Push Ups
15/10 Cal Machine
7 Burpee Jumping Pull Ups
15/10 Cal Machine