12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Front Squat (1×1 )
Front Squat
15 Min to Find 1 RM
Fitness
Metcon (AMRAP – Reps)
E3MOM x 5
250 Row
15 Med Ball Sit Ups
15 MB Cleans
Metcon
Competition
Metcon (AMRAP – Reps)
AMRAP 10
JT
21-15-9
HSPU
Ring Dips
Push Ups
With Time Remaining
Max Strict Pull Ups
Sport
Metcon (AMRAP – Reps)
AMRAP 10
15-10-5
HSPU
Ring Dips or Box Dips
21-15-9
Push Ups
With Time Remaining
Max Strict Pull Ups
Fitness
Metcon (AMRAP – Reps)
AMRAP 10
21-15-9
Z Press
Box Dips
Push Ups
With Time Remaining
Max Renegade Rows