12th State CrossFit – CrossFit
Weightlifting
Competition
Snatch Pull + Snatch + OHS (10 x 1+1+1)
EMOM 10:
1 Snatch Pull
1 Snatch
1 OHS
Climbing
Sport
Sntach Pull + Power Snatch + OHS (10 x 1+1+1)
EMOM 10:
1 Snatch Pull
1 Power Snatch
1 OHS
Climbing
Fitness
Metcon (AMRAP – Reps)
5 min on 1 min off x 2
6 KB or DB Snatch Each Arm
12 Cal Bike
18 Russian Swings
24 Sit Ups
Metcon
Competition
Metcon (AMRAP – Rounds and Reps)
11 Min Window
2k Bike or 1k Row
with time Remaining
Amrap
6 Devils Press (50/35)
12 Pull Ups
12 Wall Balls (30/20)
Sport
Metcon (AMRAP – Rounds and Reps)
11 Min Window
2k Bike or 1k Row
with time Remaining
Amrap
6 Devils Press (35/25)
12 Pull Ups
12 Wall Balls (20/14
Fitness
Metcon (AMRAP – Rounds and Reps)
11 Min Window
2k Bike or 1k Row
with time Remaining
Amrap
6 Devils Press
12 Jumping Pull Ups
12 Wall Balls