12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 Hip 90-90s
10 Table Tops
Into:
:90 Weighted Ankle Mob.
:90 Couch Stretch
:90 Lizard Stretch (EL)
2:00 Double Chest Stretch
:90 Front Rack Opener w/ BB or Box
:90 Banded Rhomboid Stretch (EA)
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp:
AMRAP 7:
3 Wall Walks
10 Power Snatches (95/65)
Sport:
AMRAP 7
3 Wall Walks
10 Power Snatches (75/55)
Fitness:
AMRAP 7
3 Inch Worm + Push Up
10 Power Snatches
(Weight of Choice)
Rest 5 Minutes
Metcon (Time)
@ 12 Minute Mark
Comp:
For Time:
33- 27- 21 – 15 – 9
Bar Facing Burpees
22- 18 – 14 – 10 – 6
OHS (95/65)
11 – 9 – 7- 5 – 3
Bar muscle Up
Sport:
For Time:
33- 27- 21 – 15 – 9
Bar Facing Burpees
22- 18 – 14 – 10 – 6
OHS (75/55)
11 – 9 – 7- 5 – 3
C2B Pull Ups
Fitness:
For Time:
33- 27- 21 – 15 – 9
Bar Facing Burpees
22- 18 – 14 – 10 – 6
Banded OHS, Empty Bar or Front Squats (75/55)
11 – 9 – 7- 5 – 3
Pull ups or Ring Rows
* 18 Minute Cap