12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Barbell Hip Bridge (4×10)
E3MOM x 4
10 Barbell Hip Bridge + 10/20
6 KB Front Rack Walking Lunge EL
Fitness
Metcon (AMRAP – Reps)
E2MOM x 6
1.12/10 Cal Bike + Max Reverse Lunge + Step Up
2. 12/10 Cal Row + Max Banded Good Morning
Metcon
Competition
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 Hang Power Cleans (165/115)
10 Pistols
5 Bar Facing Burpees
10/15/10
15/20/15
Sport
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 Hang Power Cleans (135/95)
10 Pistols
5 Bar Facing Burpees
10/15/10
15/20/15
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 Hang Power Cleans
20 Air Squats
5 Bar Facing Burpees
10/15/10
15/20/15
Metcon
Metcon (Time)
@ 10 Min Mark
1k Row or 2k Bike
AFAP(5 Min Cap)