WODs

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Deadlift (8×3 ) Dead and Bench E2MOM x 8 3 Deadlifts + 3 Bench Press Bench Press (8×3) Dead and Bench E2MOM x 8 3 Deadlifts + 3 Bench Press Fitness Metcon (AMRAP – Reps) 16 Min to Clock 1K Row 80 Russian KB Swings…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday Row Slam Ball Burpee Sit Up

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Back Squat (10 x 3 @ 85%) Back Squat E2MOM x 10 3 Back Squats @ 85% Sport Back Squat (10 x 3) Back Squat E2MOM x 10 3 Back Squats Fitness Metcon (AMRAP – Reps) E5MOM x 4 500/400m Bike 20 Bulgarian Split Squats…

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Clean and Jerk (8 x 3 @ Climbing) Clean E90s x 8 3 Clean and Jerks Climbing Sport Clean and Jerk (8 x 3 @ Climbing) Power Clean E90s x 8 3 Clean and Jerks Climbing Fitness Metcon (AMRAP – Reps) EMOM 12 1: 10-12…

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 KB Swing B. Max Sit Ups C. Max KB Lunge D. Max Jump Rope @ 12 Min Mark AMRAP 8 14 KB Swing…

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) E4MOM x 6 Alt 1. 400m Run + 15 Push Ups + Max Walking Lunges 2. 500/400m Row + 15 V-Ups + Max Bar Hang

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Parter 100 Cal Bike 150 DB Snatch 200 Sit Ups 150 Slam Balls 100 Cal Row EMOM 5 Burpees Both Partners Metcon (Time) Solo 50 Cal Row 75 Slam Balls 100 Sit Ups 75 DB Snatch 50 Cal Bike EMOM 5 Burpees

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 20 5 Burpee Box Jump Overs 10 Sit Ups 15 Air Squats 200m Row or 500m Bike 10 Burpee Box Jump Overs 15 Sit Ups 20 Air Squats 200m Row or 500m Bike 15, 20, 25 200m Row, or 500m Bike…

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Front Squat (8 x 4) Front Squat E2MOM x 8 4 Front Squats @ 80% Sport Front Squat (8 x 4) Front Squat E2MOM x 8 4 Front Squats Fitness Metcon (AMRAP – Reps) E8MIN x 2 400 M Run 40 Sit Ups 30 MB…