12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Deadlift (8 x 6)
Dead and Bench
E2MOM x 8
6 Deadlifts
+
6 Bench Press
Bench Press (8 x 6)
Dead and Bench
E2MOM x 8
6 Deadlifts
+
6 Bench Press
Fitness
Metcon (Time)
16 Min To Complete
800m Run
30 Push Up + Renegade Row
30 Banded Good Mornings
400m Run
30 Z Press
30 Straight Leg Raises (DB Over Chest)
200m Run
Metcon
Competition
Metcon (12 Rounds for time)
EMOM 12
1. 1 Rd of Nate
2. Run, Row, Bike
Sport
Metcon (12 Rounds for time)
EMOM 12
1. 1 Rd of 4 Dips
4 HSPU
8 KB Swings (55/35)
2. Run, Row Bike
Fitness
Metcon (12 Rounds for time)
EMOM 12
1. 1 Rd of 5 Box Dips
5 Push Ups
8 KB Swings (44/26)
2. Run, Row, Bike