12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
6Ts,6Ys,6 Row+W+Press
10 Band Pull Aparts
5 Band Around the Worlds (Ea. Direction)
Then:
:60 Front Rack Stretch w/ BB or Box
:90 Contract/Relax Banded Rhomboid Stretch (On all 4s)(Ea.Side)
:90 Contract/Relax Banded Internal/External Hip Stretch (1/2 Kneeling)(EL)
Metcon
30 Min Running Clock
0 – 10
18.1
10 – 18
Max Bella Complex
18 – 30
15.5
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
18.1
8 T2B
10 DB Hang Clean and Jerk (5 Each Arm)
14/12 Calorie Row
C/S: As Written
F: DB of Choice, Hanging Knee Raises
Bella Complex
1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk
8 Minutes to Work to a Heavy Complex
* Have starting weight loaded on bar
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
C/S: As Written
F. Thruster Weight of Choice