WODs

12th State CrossFit – CrossFit View Public Whiteboard

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Mean Machine 1:40 on/ 20 off x 4 Bike or Row AMRAP 5 30 Plate Hops 15 Plate G2OH 5 Burpees to Plate 1:40 on/ 20 Off x 4 other machine

12th State CrossFit – CrossFit View Public Whiteboard Metcon Competition Metcon (Time) For Time: 63 Sit Ups 42 KB Swings (55/35) 21 Burpee Box Jump Overs (24/20) 1200m Run 45 Sit Ups 30 KB Swings 15 Burpee Box Jump Overs 3K Bike 27 Sit Ups 18 KB Swings 9 Burpee Box Jump Overs Sport Metcon…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 20 10 Air Squats 10 Slam Balls 10 Renegade Rows 250 M row or 500 M Bike 20/20/20 250 M Row or 500 M Bike 30/30 /30 250M Row or 500 M Bike 40/40/40…..

12th State CrossFit – CrossFit View Public Whiteboard Endurance * Scale as needed* Should have at least 30s to rest each EMOM Metcon (Time) 10 Min to Complete 1 Mile Metcon (2 Rounds for time) @ 10 Min Mark E5MOM x 2 800m Run Metcon (4 Rounds for time) @ 20 Min Mark E3MOM x…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 2 Min Row 2 Min Burpee 1 Min Row 1 Min Burpee AMRAP 6 10 Goblet Squats 10 Russian KB Swings 1 Min Bike 1 Min Lateral Bench Hops 2 Min Bike 2 Min Lateral Bench Hops

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Snatch (1×1) EMOM 10: Climb to Heavy/Max Snatch Sport Power Snatch (1×1) EMOM 10: Climb to Heavy/Max Power Snatch Fitness Metcon (AMRAP – Reps) E3MIN x 4 200m Row 12 Ham Curls On Rower 24 Air Squats Max Band Pull Aparts Metcon (AMRAP – Reps)…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) Amrap 9 30 Jump Rope 20 Sit Ups 10 Push Ups Rest 2 AMRAP 9 30 Lunges 20 Slam Balls 10 Ring Rows or Pull Ups

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Front Squat (1×3) 12 Min to Build to a Heavy Triple Front Squat Fitness Metcon (Calories) 10 Min Max Cals on Machine Metcon Competition Metcon (Time) For Time 40 Wall Balls (30/20) 30 Burpees 20 Pull Ups 10 Clusters (155/105) 20 Pull Ups 30 Burpees…