WODs

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Deadlift (8 x 4) Dead and Bench E2MOM x 8 4 Deadlifts + 4 Bench Press Bench Press (8 x 4) Dead and Bench E2MOM x 8 4 Deadlifts + 4 Bench Press Fitness Metcon (Time) 16 Min to Complete 2k Bike 30 Box Step…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 Burpee Broad Jumps 16 KB Swings Rest 2 AMRAP 8 10/8 Cal Row 16 Sit Ups 32 Jump Rope

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Back Squat (8 x 4 @ 80%) Back Squat E2MOM x 8 4 Back Squats @ 80% Sport Back Squat (8 x 4) Back Squat E2MOM x 8 4 Back Squats Fitness30 Metcon (AMRAP – Reps) E4MOM x 4 500m Bike 20 MB Sit Ups…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 20 1. Max Cal Row 2. Max Sit Ups 3. Max Slam Balls 4. Rest

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Clean Pull + Hang Clean (4 x 1+2) Clean Complex E90s x 8 1. 1 Clean Pull + 2 Hang Cleans 2. 1 Clean and Jerk Climbing Clean and Jerk (4 x 1) Clean Complex E90s x 8 1. 1 Clean Pull + 2 Hang…

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) Solo 2K Row 75 Sit Ups 1 Mile Run 50 Burpees Metcon (Time) Partner 4k Bike 150 Sit Ups 1.5 Mile run(Split as needed) 100 Burpees

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Distance) Partner 5 Rounds Each P1 400M Run P2 1 Round of KB DT + Max Farmer Carry Metcon (Time) Solo 5 Rounds 400M Run 1 round of KB DT + 100 ft Farmer Carry

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Front Squat (7 x 5 @ 75%) Front Squat E2MOM x 7 5 Front Squats @ 75% Sport Front Squat (7 x 5) Front Squat E2MOM x 7 5 Front Squats Fitness Metcon (AMRAP – Reps) EMOM 16 1. 30 – 45s Hollow Hold 2….

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 1:40 on/ 20 off x 3 Bike or Row AMRAP 8 12 Floor Press 12 DB Deadlifts 1:40 on/ 20 Off x 3 Bike or Row