WODs

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Rounds and Reps) AMRAP 8 15/12 Cal Bike 35 Double Unders or Plate Hops Goal 4+ Rounds Rest 2 AMRAP 8 15/12 Cal Row 30 Air Squats Goal 4+ Rounds Rest 2 AMRAP 8 200m Run 12 Burpees Goal 4 Rounds

12th State CrossFit – Fitness30 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20 30 Air Squats 30 Push Ups 30 Lunges 30 Ring Rows 30 Banded Good Mornings 30 DB Seated Press * Row or Bike 250/500 Every 4 min Starting with Row/Bike

12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Front Squat (9-7-5-3-1) E3MOM x 5 9, 7, 5, 3, 1 – Start at 70% and add 5-10lbs Fitness Metcon (No Measure) E5MIN x 3 20/15 Cal Bike 15 Right Leg Bulgarian Split Squats 15 Left Leg Bulgarian Split Squats 20 Air Squats 20 Hip Bridges…

12th State CrossFit – Fitness30 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) EMOM 6 1: 10-15 Cal Row 2: Max Slam Balls Rest 1 AMRAP 6 10 Burpees 40 Singles or 20 Doubles Rest 1 EMOM 6 1: 10 -15 Cal Bike 2: Max Box Step Ups

12th State CrossFit – Fitness30 View Public Whiteboard Metcon (AMRAP – Reps) Tabata Tuesday Row Push Up MB Thruster Hollow Rock

12th State CrossFit – CrossFit View Public Whiteboard Competition Clean Pull + Squat Clean + Pause Jerk E2MOMx6 Climbing to a heavy complex *pause 3 seconds in catch Sport Power Clean + Push Jerk (6x 4 tng) E2MOM x 6 + 5 – 10lb last week 4 TNG PC and Jerk + 4 Box Jumps…

12th State CrossFit – Fitness30 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 8 200m Run 12 SDHP 6 Burpees Rest 2 AMRAP 8 250m Bike 12 Goblet Squats 6 Pull Ups or Ring Rows

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

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 25 – PARTNER 100/80 CAL ROW BUY IN Then 10 Muscle Ups * 20 SDHP (115/80) * 40 Wall Balls * 60 Sit Ups * * Both Partners Complete a 200m Run After Each Completed Exercise Metcon (AMRAP – Reps) AMRAP…