WODs

12th State CrossFit – Fitness30 View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 12 Min 1 Max Cal Row Min 2 Max Cal Bike Min 3 Max A- D A. Max DB Snatch B. Max Push Ups C. Max Step Ups D. Max Air Squats Metcon (AMRAP – Rounds and Reps) @ 12 Min…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 25 2k Row, 4k Bike or 1 Mile Run With Time Remaining 50 Walking Lunges 50 Sit Ups 50 Banded Good Mornings 50 Burpees

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 30 Rotating off the person on the Rower P1. 750/650m Row P2. AMRAP 5 Burpees Over DB 10 DB Snatch 20 Double Unders P3. AMRAP 16 Slam Balls 8 TTB 4 HSPU Metcon (AMRAP – Rounds…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Mean Machine 1:40 On/:20 off x 3 AMRAP 8 12 MB Step Ups 12 MB Sit Ups 1:40 on/ :20 off x 3

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Front Squat (2×6, 2×5, 2×4, 2×3, 2×1) Front Squat E2MOM x 10 2 x 6 @ 70% +5/10 2 x 5 @ 75% + 5/10 2 x 4 @ 80%+ 5/10 2 x 3 @ 85% + 5/10 2 x 1 @ 90+ Fitness Metcon…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 Kb Swings 10 Banded Lat Pull Down 10 Jumping or Walking Lunges 250 Row or 500m Bike 20/20/20 250 Row or 500m Bike 30/30/30 250m Row or 500m Bike

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) E3MOM x 9 (3 Rounds of Each One) 1. 30 Sit Ups + Max Cal Row 2. 40 Air Squats + Max 10m Shuttle Run 3. 20 Burpees + Max Cal Bike

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 6 1. 15-10 Cal Bike 2. Max Plate G2OH AMRAP 6 30 Plate Hops 60 Russian Twists EMOM 6 1. 15 – 10 Cal Row 2. Max Push Ups

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Deadlift (8 x 2) Dead and Bench E2MOM x 8 2 Deadlifts + 2 Bench Press Bench Press (8 x 2) Dead and Bench E2MOM x 8 2 Deadlifts + 2 Bench Press Fitness Metcon (Time) 16 Min to Complete 1k Run 50 Sit Ups…