WOD - W2 | D1

12th State CrossFit – CrossFit

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Gymnastics

COMP/SPORT

Metcon (No Measure)

HSPU work

Fitness

Metcon (AMRAP – Reps)

EMOM 12

1. 45s Chinese Plank

2. Max DU or DU Practice

3. 45s Wall Sit

4. Max Push Ups

Metcon

Competition

Metcon (5 Rounds for time)

EMOM 4

1. 15/12 Cal Bike

2. 12 Burpees

3. 6 Clean and Jerks (60% 1RM)

4. 4- 6 Muscle Ups

For Time

EMOM

For Time

EMOM

Sport

Metcon (5 Rounds for time)

EMOM 4

1. 12/10 Cal Bike

2. 12 Burpees

3. 6 Clean and Jerks (60% 1RM)

4. 6-8 C2B Pull Ups

For Time

EMOM

For Time

EMOM

Fitness

Metcon (5 Rounds for time)

EMOM 4

1. 10/8 Cal Bike

2. 10 Burpees

3. 6 Clean and Jerks

4. 6-8 Ring Rows

For Time

EMOM

For Time

EMOM