12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
1:00 Shoulder Ext. w/ Barbell
1:00 Front Rack Opener w/ Barbell
1:30 Lizard Stretch
1:00 Weighted Ankle Mob.
2:00 Weighted Butterfly Stretch
COMP/SPORT
Clean Complex (E90s x 8: Climbing )
1 High Hang Clean + 1 Hang Clean + 1 Low Hang Clean
Fitness
Metcon (10 Rounds for reps)
EMOM 5
7 MB Cleans
+ Max Single Unders
Rest 2
EMOM 5
7 HR Push Ups
+ Max MB Sit Ups
Metcon
Metcon (Time)
Comp:
For Time
6-9-12-9-6
Front Squat (135/95)
Lateral Barbell Burpee
Toes to Bar
Sport:
For Time
6-9-12-9-6
Front Squat (115/75)
Lateral Barbell Burpee
Toes to Bar
Fitness:
For Time
6-9-12-9-6
Front Squat
Lateral Barbell Burpee
Hanging Knee Raises