12th State CrossFit – CrossFit
Weightlifting
Competition
Push Press (5 x 4 @ 75%)
EMOM x 10
Min 1. 4 Push Press @ 75 percent
Min 2. 5-10 Strict Pull Up
Sport
Push Press (5 x 4 @ Moderate + 5/10 lbs)
EMOM x 10
Min 1. 4 Push Press Mod weight + 5/10Lbs
Min 2. 5-10 Strict Pull Up
Fitness
Metcon (AMRAP – Reps)
EMOM 12
1. 15 DB Push Press
2. 20 Sit Ups
3. Max Box Jumps
4. Recovery Row
Metcon
Competition
Metcon (Time)
For time:
21/15/9
Thrusters (95/65)
Pull Ups
into
12/9/6
Front Squats +30/20lbs
Lateral Barbell Burpees
Sport
Metcon (Time)
For Time:
21/15/9
Thrusters (75/55)
Pull Ups
into
12/9/6
Front Squats +30/20lbs
Lateral Barbell Burpees
Fitness
Metcon (Time)
For Time:
21/15/9
Thrusters (45/35)
Jumping Pull Ups
into
12/9/6
Front Squats +30/20lbs
Lateral Barbell Burpees