12th State CrossFit – CrossFit
Weightlifting
Competition
Front Squat (7 x 5 @ 75%)
Front Squat
E2MOM x 7
5 Front Squats @ 75%
Sport
Front Squat (7 x 5)
Front Squat
E2MOM x 7
5 Front Squats
Fitness
Metcon (AMRAP – Reps)
EMOM 16
1. 30 – 45s Hollow Hold
2. 12 – 15 SDHP
3. 30 – 45s Chinese Plank
4. 12 – 15 Goblet Squat
Metcon
Competition
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
25 Hang Cleans (135/95)
25 Wall Balls (20/14)
25 Cal Machine
25 Burpees to Touch
Sport
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
25 Hang Cleans (95/65)
25 Wall Balls (16/12)
25 Cal Machine
25 Burpees to Touch
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
25 Hang Cleans
25 Wall Balls
25 Cal Machine
25 Burpees to Touch