WODs

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Front Squat (1 x 9,7,5,3,1 @ 70% + 10/20) Front Squat : E3MOM x 5 9, 7, 5, 3, 1 – Start at 70% +5/10lb and add 5-10lbs Fitness Metcon (AMRAP – Reps) E4MOM x 4 200m Run 10 HR Push Ups 20 Lunges Max…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) 8 min Amrap 200m Row 10 Russian KB Swings 20 Double Unders 2 Min Rest 8 Min Amrap 250 M Bike 10 Renegade Row 20 Russian Twists

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Power Snatch (5 x 5) EMOM 10 1: 5 TNG Power Snatch 2: 3-6 Ring Muscle Ups Sport Power Snatch (5 x 5) EMOM 10 1: 5 TnG PS Snatch 2: 3 – 6 Bar Mu Transitions on Box Fitness Metcon (2 Rounds for time)…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday Bike Slam Ball Floor Press Air Squat

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Clean and Jerk (1×1) 12 Min to Find Heavy Single Clean and Jerk Sport Power Clean + Push Jerk (6 x 3) E2MOM x 6 + 5 – 10lb 3 TNG PC and Jerk + 3 Box Jumps Fitness Metcon (AMRAP – Reps) EMOM 12…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5Min x 4 1 K Bike 30 Walking Lunges 30 Sit Ups Max Plate G2 OH

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (6 Rounds for time) E5MOM x 6 1. 800m Run 2. 1k Row 3. 50/40 Cal Bike 4. 40 – 30 Burpees 5. 800m Run 6. 1 k Row

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner 4 rounds each P1 run 400 m P2 10 back squats from rack (225/155) +max devils press (55/35) score is total devils press Solo 4 Rounds 400m Run 10 Back Squat 10 Devils Press (55/35)

12th State CrossFit – CrossFit View Public Whiteboard Competition Metcon (AMRAP – Reps) EMOM 25 1. 15/12 Cal Bike 2. 10 Sand Bag Squats 3. 12 – 15 C2B 4. 12 Bar Facing Burpees 5. Rest Sport Metcon (AMRAP – Reps) EMOM 25 1. 12/10 Cal Bike 2. 10 Sand Bag Squats 3. 10-12 Pull…