12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Deadlift (8 x 2)
Dead and Bench
E2MOM x 8
2 Deadlifts
+
2 Bench Press
Bench Press (8 x 2)
Dead and Bench
E2MOM x 8
2 Deadlifts
+
2 Bench Press
Fitness
Metcon (Time)
16 Min to Complete
1k Run
50 Sit Ups
25 Heavy KB Deadlift
10 Wall Walks
25 Heavy KB Deadlifts
50 Sit Ups
Max Cal Row
Metcon
Competition
Metcon (AMRAP – Reps)
EMOM 12
1. 10 BBJO
2. Bike, Row, Run
Sport
Metcon (AMRAP – Reps)
EMOM 12
1. 8 BBJO
2. Bike, Row, Run
Fitness
Metcon (AMRAP – Reps)
EMOM 12
1. 8 Burpee Box Step Overs
2. Bike, Row, Run