12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Chest Flys (4 x 12)
Hump Day Pump Day
E3MOM x 4
12 DB Chest Fly
12 Pendlay Rows
12 Ring dips or Box Dips
Fitness
Metcon (AMRAP – Reps)
E3MOM x 4
25 Slamballs
60 Foot Shuttle
25 Hollow Rocks
60 Foot Shuttle
Max Band Pull Aparts
Metcon
Competition
Metcon (Time)
For Time
3 Rounds
5 Man Makers (50/35)
20/15 Cal Machine
200 Ft Farmer Carry
20/15 Cal Machine
Sport
Metcon (Time)
For Time
3 Rounds
5 Man Makers (35/25)
17/12 Cal Machine
200 Ft Farmer Carry
17/12 Cal Machine
Fitness
()
Metcon (Time)
For Time
3 Rounds
5 Man Makers
15/10 Cal Machine
200 Ft Farmer Carry
15/10 Cal Machine