12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Close Grip Bench Press (4×10)
Hump Day Pump Day
E3MOMx4
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
10 HR or Incline Push Ups
20 Seated Banded Pull
40 Plate Hops
Max Plank
Metcon
Competition
Metcon (Time)
3 Rounds
15 Knees to Elbows
200m Run
10 Burpees to Touch
200m Run
Sport
Metcon (Time)
3 Rounds
10 Knees to Elbows
200m Run
10 Burpees to Touch
200m Run
Fitness
Metcon (Time)
3 Rounds
10 Hanging Knee Raises
200m Run
10 Burpees to Touch
200m Run