WODs

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Front Squat (6 x 3 @ 65% + Climbing ) EMOM 12 Min 1: 3 Front Squats MIn 2: 6 Back Squats Start at 65% of FS Increase Weight after the Back Squats Back Squat (6 x 6 @ 65% + Climbing) EMOM 12 Min…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 8 12 DB Lunges 24 Jump Rope 12/10 Cal Bike Rest 2 Min AMRAP 8 200m Run 24 DB Snatches

12th State CrossFit – CrossFit View Public Whiteboard Gymnastics COMP/SPORT Metcon (No Measure) HSPU work Fitness Metcon (AMRAP – Reps) EMOM 12 1. 45s Chinese Plank 2. Max DU or DU Practice 3. 45s Wall Sit 4. Max Push Ups Metcon Competition Metcon (5 Rounds for time) EMOM 4 1. 15/12 Cal Bike 2. 12…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 20: Min 1: Max Row Min 2: Max Slam Balls Min 3: Max Shuttle Runs Min 4: Max Sit Ups

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) Partner Workout 2k Row 200 Burpees 4k Bike Metcon (Time) Solo Workout 4k Bike 100 Burpees 2k RowEcho = 2.5 miles

12th State CrossFit – CrossFit View Public Whiteboard

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Friday 1. Max Row 2. Max Bike 3. Max A-C A= DB Snatch B= Jump Rope C= DB Lunge @9 min mark AMRAP 8 20 DB Snatches 40 Jump Rope 20 DB Lunges

12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Power Clean (1 Rep ) Fitness Metcon (Calories) EMOM 10 Min 1 15/12 Cal Row Min 2 15/12 Cal Bike Metcon Competition Metcon (Time) For Time 40 Hang Power Cleans (95/65) 800 M Run 30 Burpees to Touch 600 M Run 20 C2B Pull ups 400…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 500m Row 40 Air Squats 30 Sit Ups 20 Burpees 10 Ring Rows or Pull Ups