12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Close Grip Bench Press (4 x 10)
Hump Day Pump Day
E3MOM x 4
10 Close Grip Bench Press
10 KB Gorilla Row (EA)
10 DB Z Press Alt Arms At top (EA)
Fitness
Metcon (AMRAP – Reps)
E3MOM x 4
15 Floor Press
20 Straight Leg Raises
15 Ring Rows
Max 10 m Shuttle Runs
Metcon
Competition
Metcon (Time)
3 Rounds
12 Double Dumbbell Box Step Up (50/35)
20/15 Cal Machine
24 Sit Ups
20/15 Cal Machie
Sport
Metcon (Time)
3 Rounds
12 Double Dumbbell Box Step Up (35/25)
17/12 Cal Machine
24 Sit Ups
17/12 Cal Machie
Fitness
Metcon (Time)
3 Rounds
12 Double Dumbbell Box Step Up
15/10 Cal Machine
24 Sit Ups
15/10 Cal Machie