12th State CrossFit – CrossFit
Weightlifting
Competition
Hang Clean + Clean (4 x 2+1)
Clean E90s x 8
1. 2 Hang Clean + 1 Clean
2. 1 Clean and Jerk
Climbing
Clean and Jerk (4 x 1 )
Clean E90s x 8
1. 2 Hang Clean + 1 Clean
2. 1 Clean and Jerk
Climbing
Sport
Hang Clean + Clean (4 x 2+1)
Power Clean E90s x 8
1. 2 Hang Clean + 1 Clean
2. 1 Clean and Jerk
Climbing
Clean and Jerk (4 x 1)
Power Clean E90s x 8
1. 2 Hang Clean + 1 Clean
2. 1 Clean and Jerk
Climbing
Fitness
Metcon (2 Rounds for time)
E6MOM x 2
500/400m Row
40 Sit Ups
30 Air Squats
20 Russian Swings
Metcon
Competition
Metcon (Time)
For Time
3 Rounds
50 Double Unders
20 C2B Pull Ups
5 Squat Snatch (135/95)
Sport
Metcon (Time)
For Time
3 Rounds
40 Double Unders
20 Pull Ups
5 Squat Snatch (115/75)
Fitness
Metcon (Time)
For Time
3 Rounds
100 Single Unders
20 Jumping Pull Ups
10 DB Snatch