12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Back Squat (6×5 @ 60%)
Back Squat
E2MOM x 6
5 Back Squats
@ 60 percent of 1RM
Fitness
Metcon (AMRAP – Reps)
E2MOM x 6 Alt
1. 15/12 Cal Bike + Max Lateral Bench Hops
2. 15/12 Cal Row + Max Slam Balls
Metcon
Competition
Metcon (AMRAP – Reps)
EMOM 16
Min 1 Max Box Jump Overs
Min 2 Max Devils Press (50/35)
Min 3 Max Cal Bike
Min 4 Rest
Sport
Metcon (AMRAP – Reps)
EMOM 16
Min 1 Max Box Jump Overs
Min 2 Max Devils Press (35/25)
Min 3 Max Cal Bike
Min 4 Rest
Fitness
Metcon (AMRAP – Reps)
EMOM 16
Min 1 Max Box Step Overs
Min 2 Max Devils Press
Min 3 Max Cal Bike
Min 4 Rest