WODs

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 6 12 MB Thruster 24 Jump Rope EMOM 6 8-10 Burpees AMRAP 6 12 Box Step Ups 12 Push Ups

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (4 Rounds for time) E8MOM x 4 400m Run 500m Row 1k Bike

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) With a Partner For Time 2K Row 125 Pull Ups 100 Sit Ups 125 Thrusters (75/55) 100 Sit Ups 125 Push Ups 4 K Bike Metcon (Time) Solo For Time 1K Row 60 Pull Ups 50 Sit Ups 60 Thrusters (75/55) 50 Sit Ups…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E3MOM x 6 Alt 1. 15/12 Cal Row + 10 Burpees + Max Wall Sit 2. 15/12 Cal Bike + 12 Ring Rows or Pull Ups + Max Farmer Carry

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Deadlift (30 x 1) Deadlift Every 20s for 10 Min 1 Deadlift at 65-70% Sport Deadlift (30 x 1) Deadlift Every 20s for 10 Min 1 Deadlift at Mod – Heavy Fitness Metcon (Time) 10 Min to Complete 40/30/20/10 Plate G2OH Plate Hops / =…

12th State CrossFit – CrossFit View Public Whiteboard Endurance The Ghost (AMRAP – Reps) The Ghost EMOM 24 1. Max Cal Row 2. Max Burpees 3. Max Double Unders 4. Rest

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 18 50 Sit Ups 50 Floor Press 50 Air Squats 50 Banded Good Mornings 50 Step Ups *E3MOM 200M Run

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Bench Press (1x 10,8,6,4,2) BENCH : E3MOM x 5 10, 8, 6, 4, 2 Start at 60%+5/10 and add 5-10lbs Fitness Metcon (AMRAP – Reps) E2MOM x 8 Alt 1. 200 Ft Backward Sled Drag + Max Push Ups 2. 500M Bike + Max Sit…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) 5 Min 12 Slam Balls 6 Burpees Rest 1 5 Min 14 Jumping Lunges 7 Sumo Deadlift High Pulls Rest 1 5 Min 16 Plate G2OH 8 Plate Squats