WODs

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 6 12/10 Cal Bike 12 Floor Press 12 Renegade Rows Rest 1 AMRAP 6 18 Banded Lat Pull Down 18 Lunges 18 Sit Ups Rest 1 AMRAP 6 24 DB Snatch 24 Jump Rope

12th State CrossFit – CrossFit View Public Whiteboard Metcon Competition Power Snatch (2×4, 3×2, 3×1) 30 MIN CLOCK EMOM 8 Min 1-2: 4 Power Snatch Min 3-5: 2 Power Snatch Min 6-8: 1 Power Snatch Metcon (AMRAP – Reps) @ 10 Min Mark AMRAP 8 Ascending Amrap 2 S2OH (Final Weight) 2 Muscle Ups 4…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 20 10 Sumo Deadlift High Pulls 10 Box Jumps 10 Russian Twists Per Side 250m Row /500m Bike 20 Sumo Deadlift High Pulls 20 Box Jumps 20 Russian Twists Per Side 250M Row/500m Bike 30/30/30 250m Row/ 500m Bike 40/40/40

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) Intervals Teams of 4 3 Rounds – 3: 1 Work to Rest Ratio 12/10 Cal Bike 60 Foot Banded Run 20 MB Squat Jumps 60 Foot Banded Run Metcon (Calories) @ 30 Min Mark 12 Min on Machine

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 20 Min 1: Max Cal Bike Min 2: Max Slam Balls Min 3: Max Air Squats Min 4: Rest

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Metcon (Weight) Hump Day Pump Day E4MOM x 3 20 Banded Face Pulls 20 DB SA Alt Bench Press 20 Barbell Bicep Curl Fitness Metcon (AMRAP – Reps) E4MOM x 3 14 HR Push Ups 20/15 Cal Bike 16 Kb Sumo Deadlift High Pull +…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday 20 on/10 off x 8 Rest 1 min between exercises Cal Bike Lateral Bench Hops Russian KB Swings Lateral Supported Bench Hops

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Weighted Step-ups (4×6) E3MOM x 4 6 Bar Bell Front Rack Step Up EL +5/10 8 Banded KB Sumo Deadlift Fitness Metcon (AMRAP – Reps) E2MOM x 6 Alt 1. 10 Weighted Bulgarian Split Squats EL + Max Lateral Bench Hop 2. 10 Sinlge Leg…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 8 12 Cal Row 12 Push Ups 12 Pull Ups or Ring Rows Rest 2 AMRAP 10 12 Cal Bike 12 MB Thrusters 24 MB Sit Ups