12th State CrossFit – CrossFit
Weightlifting
Competition
Snatch Pull + Snatch + OHS (10 x 1+1+2 @ Climbing every other minute)
EMOM 10
1 Snatch Pull + 1 Snatch + 2 OHS
Climbing every other minute
Sport
Sntach Pull + Power Snatch + OHS (10 x 1+1+2 @ Climbing)
EMOM 10
1 Snatch Pull + 1 Power Snatch + 2 OHS
Climbing
Fitness
Metcon (4 Rounds for time)
E3MOM x 4
3 Wall Walks
15/12 Cal Row
48 Russian Twists
Metcon
Competition
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
40 DB Step Ups (1DB)
500M Row or 1k Bike
40 SA DB Hang Clean and Jerk
Alt every 5 reps on cnj
DB =50/35
Sport
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
40 DB Step Ups (1DB)
500M Row or 1k Bike
40 SA DB Hang Clean and Jerk
Alt every 5 reps on cnj
DB =35/25
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
40 DB Step Ups (1DB)
500m Row or 1k Bike
40 SA DB Hang Clean and Jerk