WODs

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Work it Wednesday 2 Min Slam Balls 2 Min Bike 1 Min Slam Balls 1 Min Bike 2 Min 10m Shuttle 2 Min Push Up 1 Min 10m Shuttle 2 Min Russian Kb Swing 2 Min Row 1 Min Russian KB Swing…

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Snatch Pull + Snatch + OHS (10 x 1+1+2 @ Climbing every other minute) EMOM 10 1 Snatch Pull + 1 Snatch + 2 OHS Climbing every other minute Sport Sntach Pull + Power Snatch + OHS (10 x 1+1+2 @ Climbing) EMOM 10 1…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 6 min Rest 1 x 3 1k Bike or 500m Row 25 Plate G2OH 50 Plate Hops 15 Ring Rows or Pull Ups Max Air Squats

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Front Squat (6 x 3 @ 60% and Climbing ) EMOM 12 Min 1: 3 Front Squats MIn 2: 6 Back Squats Start at 60% Increase Weight after the Back Squats for 6 Sets Back Squat (6 x 6 @ Climbing) EMOM 12 Min 1:…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 20 1. Max Cal Row 2. Max DB Lunges 3. Max Cal Bike 4. Max Burpees

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Distance) 5 Min Max Row Rest 2 5 Min Max Bike Metcon (AMRAP – Reps) Rest 2 min Then EMOM x 12 1. 10 -12 Burpees 2. 20 Sit Ups

12th State CrossFit – CrossFit View Public Whiteboard

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E2MOM x 10 Alt 1. 200m Run + Max Slam Balls 2. 500/400m Bike + Max Renegade Rows

12th State CrossFit – CrossFit View Public Whiteboard Friday Skill Work Pick a Gymnastic Skill Competition Metcon (Time) 5 Rounds for Time 400m Run 1 Round of Mary 50 Sit Ups Each round subtract 10 Sit Ups Mary = 5 Hspu, 10 Pistols, 15 Pull Ups Sport Metcon (Time) 5 Rounds for Time 400m Run…