12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
6 Ts 6Ys 6 Row W Press
20 T-Spine Ext Over Foam Roller
20 Hip 90-90s
Into:
:90 Couch Stretch
:90 Frog Stretch
:90 Double Chest Stretch
:90 Standing Banded Lat Stretch
Metcon
22 Min Running Clock
COMP/SPORT
Snatch (Build to a Heavy Single)
8 Minutes to Build to a Heavy Single
Rest 2 Minutes
Metcon (6 Rounds for time)
Comp:
@ 10 Minute Mark
E2MOM x 6 Alt
6 Squat Snatch @ 60% of Heavy Single
12 Bar Facing Burpees
* Round 1/3/5 Start with Snatches
* Round 2/4/6 Start with Burpees
Sport:
@ 10 Minute Mark
E2MOM x 6 Alt
5 Squat Snatch @ 60% of Heavy Single
10 Bar Facing Burpees
* Round 1/3/5 Start with Snatches
* Round 2/4/6 Start with Burpees
Fitness
Metcon (AMRAP – Reps)
AMRAP 8:
50 DB Snatch
75 Air Squats
50 DB Snatch
With Time Remaining
Max Cal Bike
Rest 2 Minutes
Metcon (6 Rounds for time)
@ 10 Minute Mark
E2MOM x 6 Alt
4 Power Snatch
8 Bar Facing Burpees
* Round 1/3/5 Start with Snatches
* Round 2/4/6 Start with Burpees