WODs

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 18 200 M Run 20 Push Ups 40 Sit Ups 200ft Sled Drag 20 Ring Rows 40 Jump Rope

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Deadlift (8 x 6) Dead and Bench E2MOM x 8 6 Deadlifts + 6 Bench Press Bench Press (8 x 6) Dead and Bench E2MOM x 8 6 Deadlifts + 6 Bench Press Fitness Metcon (Time) 16 Min To Complete 800m Run 30 Push Up…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MIN x 4 1k/800m Bike 30 Sit UPs 20 Slam Balls 10 Burpees Max Plank

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Back Squat (7 x 5 @ 75%) Back Squat E2MOM x 7 5 Back Squats @ 75% Sport Back Squat (7×5 ) Back Squat E2MOM x 7 5 Back Squats Fitness Metcon (AMRAP – Reps) E3MOM x 5 20 Slam Balls 20 Squat Jumps 40…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 6 12 Step Ups 12 MB Thrusters Rest 1 AMRAP 6 24 Lateral Bench Hops 24 Russian Twists Rest 1 AMRAP 6 12 Push Ups 12 Ring Rows

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

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 20 Min 1 Max Bike Min 2 Max Lunges Min 3 Max DB Snatch Min 4 Rest

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 4k Row (Split in 500s) 300 Walking Lunges 4k Bike (Split in 500s) Metcon (Time) Solo 2k Bike 150 Walking Lunges 2k Row

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) PARTNER: Buy IN: 400m MB Run 12 Rounds (ABA) 6 HSPU 12 Pull Ups 18 Sit Ups Cash Out: 100 Slam Balls Metcon (Time) Buy In: 50 Slam Balls 6 Rounds 6 HSPU 12 Pull Ups 18 Sit Ups Cash Out: 400m MB Run