WODs

12th State CrossFit – Fitness30 View Public Whiteboard Metcon (AMRAP – Reps) E6MOM Rest 1 x 3 500M Row 15 Burpees 20 Sit Ups 25 Air Squats Max Farmer Carry

12th State CrossFit – CrossFit Endurance View Public Whiteboard Endurance Metcon (Time) 3 Rounds 30/20 Cal Row 30/20 Cal Bike 30 Air Squats 400M Jog *use the jog as your active rest* make sure there are 2 different paces here Work 30s and recover on 400M

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) With Partner: For Time 8 Rounds of Nate (ABA/ BAB Rotation) 1K Row (500s) Karabel (Alternate Rounds) 10 Rounds 15 Wall Balls (20/14) 3 Snatches (135/95) 800m Relay (400s) 8 Rounds of Cindy (ABA/ BAB Rotation) 4 Ring Dips = 2 Muscle Ups or…

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Back Squat (1 x 9,7,5,3,1 @ 70% + Climbing) E3MOM x 5 9,7,5,3,1 – Start at 70% and add 5-10lbs Each Set Fitness Metcon (AMRAP – Reps) E3MOM x 5 15/12 Cal Bike 20 Slam Balls 25 Du or 50 Singles Max Plank Metcon Goal…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 6 Min 200m Run 10 SDHP 10 Goblet Squats 6 Min 400/300m Bike 10 Push Ups 10 Riing Rows or Pull Ups 6 Min 250/200m Row 20 Toe Touches 20 Heel Taps

12th State CrossFit – CrossFit Endurance View Public Whiteboard Endurance Metcon (Time) Intervals 4 Rounds 200M Run 15/12 Cal Row 12/10 Cal Bike Sprint Rest 3 Min @ 30 Min Mark 12 Min Row Bike or Run Easy Pace

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 50 Russian Twists 25 Cal Row 40 DB Snatch 20 Cal Bike 30 Walking Lunges 15 Cal Row 20 Pull Ups 10 Cal Bike 10 Push Ups 200 m Run

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Front Squat + Pausing Dip + Split Jerk (5 x 1+1+2 @ Climbing) Front Squat + Jerk Complex E2MOM x 5 1 Front Squat + 1 Pausing Dip + 2 Split Jerks Climbing Sport Push Press + Push Jerk (5 x 2+2 @ Moderate) E2MOM…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E2Min x 10 Alternate 1. 200m Run + Max Sit Ups 2. 400m Bike + Max Slam Balls