12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds
20 Hand Supported Cossack Stretch
20 Hip 90-90s
Then:
:90 Couch Stretch (EL)
:90 Banded Samson Stretch (EL)
:90 Banded Hamstring Distraction (EL)
:60 Single Arm Banded Lat/Tricep Stretch (Anchor point below knee)
Metcon
30 Min Running Clock
12 Min Window
1 – 10
Box Jump Overs
DB Cleans
With Time Remaining
Find 3 Rep S2OH
Rest 3 Min
AMRAP 15
50 Double Unders
15 C2B
12 Clean and Jerks
50 Double Unders
15 C2B
9 Clean and Jerks
50 Double Unders
15 C2B
6 Clean and Jerks
50 Double Uders
15 C2B
3 Clean and Jerks
50 Double Unders
15 C2B
Max Clean and Jerks
Metcon (Time)
12 Min Window
1 – 10
Box Jump Overs
DB Cleans
With Time Remaining
Find 3 Rep S2OH
C. (50/35), (24/20)
S. (40/25), (24/20)
F. Weight of Choice , Step Ups
Shoulder to Overhead (3 Rep Max )
Rest 3 Minutes to 15 Min Mark
Metcon (AMRAP – Reps)
@ 15 Minute Mark
AMRAP 15
50 Double Unders
15 C2B
12 Clean and Jerks
50 Double Unders
15 C2B
9 Clean and Jerks
50 Double Unders
15 C2B
6 Clean and Jerks
50 Double Uders
15 C2B
3 Clean and Jerks
50 Double Unders
15 C2B
Max Clean and Jerks
C. As Written (135/85), (155/105), (185/125), (225/155), (245/175)
S. Pull Ups, (95/65), (115/75), (135/85), (155/105), (185/125)
F. 100 Singles, Jumping Pull Ups, Increase Weight Every 2 Bars
Bar 1 and 2 (75/55), Bar 3 and 4 (95/65), Bar 5 (115/75)