12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 Hip 90-90s
10 Table Tops
Into:
:90 Weighted Ankle Mob.
:90 Calf Smash w/ KB (EL)
:90 Lizard Stretch (EL)
2:00 Double Chest Stretch
:90 Front Rack Opener w/ BB
:90 Banded Rhomboid Stretch (EA)
Metcon
30 Minute Running Clock
Metcon (AMRAP – Reps)
Comp/Sport
AMRAP 12:
6 Wall Walks
12 Cleans
60 Double Unders
C. (135/95)
S. (115/75)
Fitness:
AMRAP 12:
6 Inch Worms + Push Up
12 Cleans
120 Single Unders
Rest 3 Minutes
Metcon (Time)
@ 15 Minute Mark
Comp:
15 Minute Window
For Time:
2 Rounds
10 Front Squats (115/75)
10 Bar Muscle Ups
into
3 Rounds
15 Thrusters (95/65)
15 T2B
* With Time Remaining Find Max Thruster
Sport:
5 Min Window
2 Rounds
10 Front Squats (95/65)
10 C2B Pull Ups
into
3 Rounds
15 Thrusters (75/55)
15 T2B
* With Time Remaining Find Max Thruster
Fitness:
15 Min Window
2 Rounds
10 Front Squats (75/55)
10 Ring Rows or Jumping Pull Ups
into
3 Rounds
15 Thrusters (45/35)
15 Hanging Knee Raises
* With Time Remaining Find Max Thruster
Thruster (1 RM)
With time remaining in the 15 minute window establish a 1 RM Thruster