12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Back Squat (6×5 @ 65%)
Back Squat
E2MOM x 6
5 Back Squats
@ 65% 1RM
Fitness
Metcon (AMRAP – Reps)
E2MOM x 6 Alt
1. 15/12 Cal Bike + Max Goblet Squat
2. 15/12 Cal Row + Max Turkish Get Up
Alt each arm
Metcon
Competition
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
40 Sumo Deadlift High Pulls (95/65)
40 Sit Ups
40 Push Press (95/65)
40 Double Unders
Sport
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
40 Sumo Deadlift High Pulls (75/55)
40 Sit Ups
40 Push Press (75/55)
40 Double Unders
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
40 Sumo Deadlift High Pulls
40 Sit Ups
40 Push Press
80 Single Unders