12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 Pull Aparts
5 Pass Throughs
15 T-Spine Ext over Foam Roller
Into:
:90 Standing Shoulder Ext w/ BB
:90 Front Rack Opener w/ BB
:60 Scorpion Stretch (EL)
:90 Lizard Stretch
2:00 Childs Pose
COMP/SPORT
Clean and Jerk
8 Minutes to Buld to a Heavy Clean and Jerk
Rest 2 Minutes
Metcon (4 Rounds for reps)
@ 10 Minute Mark
AMRAP 2
Squat Clean and Jerk @ 80%
Rest 3
AMRAP 2
Squat Clean and Jerk @ 70%
Rest 2
AMRAP 1
Squat Clean and Jerk @ 60%
Rest 1
AMRAP 1
Squat Clean and Jerk @ 50 %
Fitness
Metcon (2 Rounds for reps)
EMOM 8
Min 1. 20 Sit Ups
MIn 2. 15 MB Cleans
Min 3. 10 – 15 Burpees
MIn 4. Max Meter Bike
Metcon (2 Rounds for reps)
@ 10 Minute Mark
AMRAP 7:
200/150 Bike
15 Sit Ups
10 MB Cleans
5 Burpees
Rest 2
AMRAP 3
* Pick up where you left off