12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Metcon (Weight)
E3MOM x 4
6 Elevated Back Rack Lunge
8 Partner Glute Ham Raises
Fitness
Metcon (AMRAP – Reps)
E2MOM alt x 6
1. 20 Elevated Reverse Lunges + 15 Squat Jumps + Recovery Bike
2. 20 Hip Bridge + 15 Donkey Kick Jumps + Recovery Bike
* alternate bikes….one round c2 next round echo
Metcon
Competition
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
30 Wall Balls (20/14)
20 Box Jumps
10 HSPU
Sport
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
30 Wall Balls (16/12)
20 Box Jumps
5 HSPU
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
30 Wall Balls
20 Box Jumps
10 Box HSPU
COMP/SPORT/FITNESS
Metcon (Time)
@ 10 min Mark
800 m Run