12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 Mile Run 20 Rounds 5 Push Ups 10 Sit Ups 15 Air Squats 1 Mile Run C= 20 Rounds S= 15 Rounds F = 10 Rounds 50 Min Cap
May 21
05/22/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) In a 20 Minute Window Death By Hang DB/KB Cluster Min 1. 1 DB/kB Hang Cluster Each Arm Min 2. 2 Each Arm Min 3. 3 Each Arm 4/4,5/5….. upon failing to complete reps inside minute AMRAP With Remaining Time 45…
May 20
05/21/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 120 Du or 240 Singles 80 Elevated Curtsy Lunges 60 HIp Bridge (Feet Elevated) 40 Rissian Twists 60 DU or 120 Singles 40 Elevated Curtsy Lunges 30 Hip Bidge (Feet Elevated) 20 Russian Twists Murph Prep V2 Metcon (Distance) 6 Min Run…
May 19
05/20/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) EMOM 12 Min 1: 10 – 12 Burpees Min 2: 12 Box Jumps or Step Ups EMOM 12 Min 1. 20 Russian Swings Min 2. 12 – 15 Push Ups
May 18
05/19/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for time) For Time With a running clock 0:00 – 12:00 10 – 1 DB Clean (2 Hands) Burpee Box Jumps 12:00 – 24:00 2 – 20 Alt DB/KB Snatches Sit Ups
May 17
05/18/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) 3 Min On Rest 1 x 5 16 KB/DB Step Ups 8 Dips 16 Sumo Deadlift High Pulls 8 Dips 48 DU or 96 Singles * Start where you left off * Metcon (AMRAP – Reps) @ 22 Min Mark –…
May 16
05/17/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) Yoga!! Walk or Run 5K
May 15
05/16/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time Buy In: 25 Burpees 50 DB/KB Russian Swing 10 Goblet Lunges 40 DB Hang Clean and Jerk (Alt by 5) 20 OH Walking Lunges (10 Each Arm) 30 DB/KB Snatches 30 Farmers Carry Walking Lunges (15 Each Arm) 20 Sumo Deadlift High…
May 14
05/15/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) EMOM 12 KB Kneeling to Squat (Alt Legs) DB/KB Goodmorning with 4s hold at bottom Prone Hand Slides Metcon Metcon (5 Rounds for reps) E3MOM x 5 200m Run 12 DB/KB 2 Arm Squat Clean Max Sit Ups