WODs

12th State CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 20 10 Burpees 10 Cal Bike 10 Air Squats 200m Run 20/20/20 200m Run 30/30/30 200m Run 40/40/40 etc

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 6 1: 10-15 Cal Row 2: Max Sit Ups Rest 1 AMRAP 6 10 Plate G2OH 5 Burpees to Plate 10 Air Squats Rest 1 EMOM 6 1: 10 -15 Cal Bike 2: Max Box Jumps or Step Ups

12th State CrossFit – CrossFit View Public Whiteboard Metcon COMP/SPORT Metcon (Time) FOR TIME 30-20-10 CALORIES ON MACHINE PUSH UPS 60-40-20 DOUBLE UNDERS LADIES CALS 25-15-10 Fitness Metcon (Time) FOR TIME 30-20-10 CALORIES ON MACHINE INCLINE PUSH UPS 120 -80-40 SINGLE UNDERS LADIES CALS 25-15-10

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday Row Burpee DB Clean Air Squat (Squat Challenge to hold the squat during your rest)

12th State CrossFit – CrossFit View Public Whiteboard Metcon Competition Metcon (AMRAP – Reps) EMOM 25 1. 20/17 Cal Bike or Row 2. 12 G2OH (95/65) 3. Gymnastic Goat of Choice 4. 12 Burpees 5. RestGoat Choices 5-15 Reps Ring Muscle Ups Bar Muscle Ups C2B Pull Ups HSPU Toes to Bar Sport Metcon (AMRAP…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MOM x 4 500m/400m Bike 12 Pull Ups or Ring Rows 12 Push Ups 24 DB Snatches Max Farmer Carry

12th State CrossFit – CrossFit View Public Whiteboard Metcon COMP/SPORT/FITNESS Metcon (Weight) EMOM 24 1. 3 – 5 Back Squats 55 – 65% 2. 200/150 M Row 3. 20 Sit Ups 4. 200 M Run

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) For Time 1 Mile Run 2K Row 4K Bike

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) PARTNER: For Time Buy In 20 Ring Muscle Ups 100 Single DB Box Step Up 100 Burpee Box Jump Overs 100 SA DB Clean and Jerk (50/35) (Alt Arms by 5s) 100 Sit Ups 100 Cal Row Cash Out 20 Bar Muscle Ups Metcon…