WODs

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday Jump Rope MB Thruster Russian KB Swings Sit Ups

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Hang Snatch (5 x 3) EMOM 10 1: 3 HANG SQUAT SNATCH 2: 5 HANG SQUAT CLEANS Hang Clean (5 x 5) EMOM 10 1: 3 HANG SQUAT SNATCH 2: 5 HANG SQUAT CLEANS Sport Hang Power Snatch (5 x 3) EMOM 10 1: 3…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 1:40 on / 20 off x 3 Row or Bike AMRAP 8 5 Push Ups 10 Air Squats 15 Sit Ups 1:40 on/ 20 off x 3 Row or Bike

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (4 Rounds for time) E3MOM x 4 400m Run Metcon (4 Rounds for time) E3MOM x 4 500m Row Metcon (4 Rounds for time) E3MOM x 4 1k Bike

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time/Completion: 6 Rounds: 12 Burpees (10 = Sport, 8 = Fitness) 24 Reverse Lunges 36 Jump Rope Skips (DU = Comp/Sport, Single Unders = Fitness) THEN 3 Mile Run (2 Mile Run = Sport, 1 Mile Run = Fitness) *course TBA

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Deadlift (30 x 1 @ 60%) Deadlift Every 20s for 10 Min 1 Deadlift at 60% Sport Deadlift (30 x 1 @ Moderate) Deadlift Every 20s for 10 Min 1 Deadlift at Mod Weight Fitness Metcon (AMRAP – Rounds and Reps) AMRAP 5 10 Dead…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E2MOM x 10 Alt 1. 15/12 Cal Row + Max Floor Press 2. 15/12 Cal Bike + Max Lateral Bench Hops

12th State CrossFit – CrossFit View Public Whiteboard Endurance The Ghost V2 (AMRAP – Reps) The Ghost V2 EMOM 24 1. Max Cal Bike 2. Max Burpees 3. Max Air Squats 4. Rest

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 400M Run 30 Plate OH Walking Lunges 20 Ring Rows or Pull Ups 10 KB Deadlifts 20 Sit Ups 30 Plate Hops