WODs

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Back Squat (2×6, 2×5, 2×4, 2×3, 2×1) Back 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 – Reps) EMOM 12 Min 1 Max Cal Row Min 2 Max Cal Bike Min 3 Max A- D A. Max Slam Balls B. Max Sit Ups C. Max Burpees D. Max Supported Bench Hops @ 12 Min Mark AMRAP 8 12 Slam Balls…

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Clean and Jerk (8 x 2 @ Climbing ) Clean E90s x 8 2 Clean and Jerk Climbing Sport Clean and Jerk (8 x 2 @ Climbing) Power Clean E90s x 8 2 Clean and Jerk Climbing Fitness Metcon (AMRAP – Reps) E2MOM x 6…

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 Cal Bike 40 Double Unders 20 Cal Row 400 m Run

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) With a Partner @ 0 – 7 60 Double DB Snatch 60 Burpees Max TTB @ 7 – 14 60 DB Cleans 60 Burpees Max Straight Leg Raises @ 14 – 21 60 DB Thrusters 60 Burpees Max Sit Ups Metcon (AMRAP…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 20 Min 1. Max Cal Row Min 2. Max Lateral Bench Hops Min 3. Max Max Cal Bike Min 4. Max Floor Press

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Front Squat (10 x 3 @ 85%) Front Squat E2MOM x 10 3 Front Squats @ 85% Sport Front Squat (10 x 3) Front Squat E2MOM x 10 3 Front Squats Fitness Metcon (AMRAP – Reps) E10MIN x 2 750m Row 50 Sit Ups 25…

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) E5MOM x 3 (15 min) 1. 800m Run + Max Box Step Ups 2. 1k Row + Max Push Ups 3. 2k Bike + Max Hollow Rocks Metcon (AMRAP – Rounds and Reps) @ 17 Min Mark AMRAP 10 40 Box Step…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 40 Sit Ups 40 Reverse Lunges 30 KB Swings 30 Goblet Squats 20 Cal Bike 20 Ring Rows or Pull Ups 10 Cal Row 10 Burpee Box Jump Overs