12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Push Press (1×1)
12 Min to Establish
Max Push Press
+
1 Attempt at Max Set Pull Ups
Fitness
Metcon (AMRAP – Reps)
EMOM 12
1. 12- 15 KB Sumo Deadlift HIgh Pulls
2. 45s Russian Twists
3.15- 20 KB Straight leg Raises
4. 30s Max Effort Row
Metcon
Competition
Metcon (Time)
For Time:
12/9/6
Back Squats (155/105) (From Floor)
Bar Muscle Ups
into
18/15/12
Hang Power Clean – 30/20lbs
C2B Pull Up
Sport
Metcon (Time)
For Time
12/9/6
Back Squats (135/85) (From Floor)
C2B Pull Ups
into
18/15/12
Hang Power Clean -20/10
Pull Up
Fitness
Metcon (Time)
For Time:
12/9/6
Back Squats (115/75) (From Floor) Jumping Pull Up
into
18/15/12
Hang Power Clean
Ring Row