12th State CrossFit – CrossFit
Metcon
Competition
Power Snatch (2×4, 3×2, 3×1)
30 MIN CLOCK
EMOM 8
Min 1-2: 4 Power Snatch
Min 3-5: 2 Power Snatch
Min 6-8: 1 Power Snatch
Metcon (AMRAP – Reps)
@ 10 Min Mark
AMRAP 8
Ascending Amrap
2 S2OH (Final Weight)
2 Muscle Ups
4 S2OH
4 Muscle Ups
6/6, 8/8
Metcon (Time)
@ 20 Min Mark
For Time
50/40 Cal Machine
40 Back Squats With Bar From Floor
50/40 Cal Machine
Sport
Power Snatch (2×4, 3×2, 3×1)
30 MIN CLOCK
EMOM 8
Min 1-2: 4 Power Snatch
Min 3-5: 2 Power Snatch
Min 6-8: 1 Power Snatch
Metcon (AMRAP – Reps)
@ 10 Min Mark
AMRAP 8
Ascending Amrap
2 S2OH (Final Weight)
2 Burpee Chest to Bar
4 S2OH
4 Burpee Chest to Bar
6/6, 8/8
Metcon (Time)
@ 20 Min Mark
For Time
50/40 Cal Machine
40 Back Squats with Bar From Floor
50/40 Cal Machine
Fitness
Power Snatch (2×4, 3×2, 3×1)
30 MIN CLOCK
EMOM 8
Min 1-2: 4 Power Snatch
Min 3-5: 2 Power Snatch
Min 6-8: 1 Power Snatch
Metcon (AMRAP – Reps)
@ 10 Min Mark
AMRAP 8
Ascending Amrap
2 S2OH (Final Weight)
2 Burpee Burpee Jumping Pull up
4 S2OH
4 Burpee Jumping Pull Up
6/6, 8/8
Metcon (Time)
@ 20 Min Mark
For Time
40/30 Cal Machine
40 Back Squats with Bar From Floor
40/30 Cal Machine