12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
:90 Forearm Smash w/ BB
:90 Quad Smash w/ BB
:90 Front Rack Opener on Box
:90 Childs Pose
:60 Scorpion Stretch (EL)
2:00 Happy Baby
:90 Standing Banded Lat Stretch
Competition
Metcon (5 Rounds for time)
For Time (4 Min Cap)
16 C2B
12 Burpee Box Jump Over (24/20)
16 DB Snatch (50/35)
16/14 Cal Machine
EMOM
For Time
EMOM
For Time
Sport
Metcon (5 Rounds for time)
For Time (4 Min Cap)
14 Pull Ups
10 Burpee Box Jump Overs (24/20)
16 DB Snatch (40/25)
14/12 Cal Machine
EMOM
For Time
EMOM
For Time
Fitness
Metcon (5 Rounds for time)
For Time (4 Min Cap)
12 Ring Rows or Jumping Pull Ups
8 Burpee Box Step Overs
16 DB Snatch
12/10 Cal Machine
EMOM
For Time
EMOM
For Time