WODs

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner: For Time: 30 Clean and Jerks (225/155) 1 Mile Run – 400m Relay 400m KB Carry (x2) (70/55) – Together 50 Cal Assualt Bike – Split As Needed Metcon (Time) Solo: For Time: 15 Clean and Jerks (225/155) 800m Run 200m KB Carry…

12th State CrossFit – CrossFit Endurance View Public Whiteboard

12th State CrossFit – Fitness30 View Public Whiteboard Metcon (AMRAP – Reps) E2MOM Alt x 10 12/10 Cal Bike + 12 Slam Balls + Max Jump Rope 12/10 Cal Row + 10 Burpees + Max Air Squats

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 20 5 Push Ups 10 Plate G2OH 15 Russian Twists * 200m Run/ 250 Row or 500 Bike 10 Push Ups 15 Plate G2OH 20 Russian Twists * 15 Push Ups 20 Plate G2Oh 25 Russian Twists * etc……..

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Front Squat (1×1) Front Squat 20 mins To build to max for the day Sport Back Squat (5×1 @ Climbing to 1 RM) Back Squat 5×1 @ Climbing to 1 RM -E3MOM Assistant Exercise: 20 Glute Bridge Fitness Metcon (AMRAP – Reps) E4MOM x 3…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MOM x 4 200 m Run 20 DB Snatches 30 Ft Plate Push 40 Sit Ups Max Plate Hops

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday Jumping Lunges Row Floor Press Hollow Rock * Rest 1 Min after Each Exercise

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Snatch (1×1) Snatch EMOM 15 Build to max for the day Sport Deadlift (5×1 @ Climbing to 1 RM) Deadlift 5×1 Climbing to 1 RM -E3MOM Assistant Exercise: Front Foot Elevated Split Squats (8 Per Leg) Fitness Metcon (AMRAP – Reps) E3MOM x 4 200…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 8 6 Burpee Box Jump Overs 8 Goblet Squats 12/10 Cal Row Rest 2 AMRAP 8 6 Pull Ups or Ring Rows 8 SDHP 12/10 Cal Bike