12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Front Squat (2×6, 2×5, 2×4, 2×3, 2×1)
Front Squat
E2MOM x 10
2 x 6 @ 70% +5/10
2 x 5 @ 75% + 5/10
2 x 4 @ 80%+ 5/10
2 x 3 @ 85% + 5/10
2 x 1 @ 90+
Fitness
Metcon (AMRAP – Reps)
E10Min x 2
1500m Bike
80 Plate Hops
40 Plate G2OH
60 Air Squats
30 Straight Leg Raises with Plate Over Chest
Metcon
Competition
Metcon (AMRAP – Reps)
AMRAP 7
Max Hang Clusters 135/95
EMOM 3 Ring Muscle Ups
* Start with MU
Sport
Metcon (AMRAP – Reps)
AMRAP 7
Max Hang Clusters 115/75
EMOM 3 Burpee C2B
* Start with BC2B
Fitness
Metcon (AMRAP – Reps)
AMRAP 7
Max Hang Clusters 75/55
EMOM 3 Burpee Jumping Pull Up
* Start with BJPU