12th State CrossFit – CrossFit
Metcon
Competition
Hang Snatch (4×2, 4×1)
30 MIN CLOCK
EMOM 8
Min 1-4: 2 Hang Squat Snatch
Min 5-8: 1 Hang Squat Snatch
Metcon (AMRAP – Rounds and Reps)
@ 10 Min Mark
AMRAP 8
4 Thrusters (Final Weight)
6 Bar Muscle Ups
36 Sit Ups
Metcon (Time)
@ 20 Min Mark
For Time
50 Wall Balls (30/20)
500 M Row or 1K Bike
50 Wall Balls
Sport
Hang Snatch (4×2, 4×1)
30 MIN CLOCK
EMOM 8
Min 1-4: 2 Hang Power Snatch
Min 5-8: 1 Hang Power Snatch
Metcon (AMRAP – Rounds and Reps)
@ 10 Min Mark
AMRAP 8
4 Thrusters (Final Weight)
12 C2B Pull Ups
36 Sit Ups
Metcon (Time)
@ 20 Min Mark
For Time
50 Wall Balls (20/14)
500 M Row or 1K Bike
50 Wall Balls
Fitness
Hang Snatch (4×2, 4×1)
30 MIN CLOCK
EMOM 8
Min 1-4: 2 Hang Squat Snatch
Min 5-8: 1 Hang Squat Snatch
Metcon (AMRAP – Rounds and Reps)
@ 10 Min Mark
AMRAP 8
4 Thrusters (Final Weight)
12 Jumping Pull Ups
36 Sit Ups
Metcon (Time)
@ 20 Min Mark
For Time
50 Wall Balls
500 M Row or 1K Bike
50 Wall Balls