12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Box Lat Stretch with PVC Pipe
10 Scorpions
5 Prone Swimmers
5 Half Kneeling Thorasic Wall Roations
Each Side
5 Prone Swimmers
10 Scorpions
2 Min Box Lat Stretch with PVC Pipe
COMP/SPORT
Power Clean (EMOM x 10 )
1 Hang Power Clean + 1 Power Clean
*Climb to a Heavy
* Drop in between Hang and Power
Fitness
Metcon (2 Rounds for reps)
AMRAP 5 Rest 1 x 2
6 SA KB Clean (Each Arm)
12 Goblet Squats
24 Double Unders or 48 Singles
Metcon
Metcon (4 Rounds for reps)
Comp:
3 Min on 1 Min Rest x 4
20/17 Cal Machine
10 Burpee Box Jumps
Max Power Cleans @ 60-65% of 1RM Power Clean
Sport:
3 Min on 1 Min Rest x 4
17/15 Cal Machine
10 Burpee Box Jumps
Max Power Cleans @ 60-65%
Fitness:
3 Min on 1 Min Rest x 4
15/12 Cal Machine
10 Burpee Box Jumps
Max Power Cleans
* Moderate to Light Weight*
* Score is number of Power Cleans Each Round
Home WOD
Metcon (4 Rounds for reps)
AMRAP 5 Rest 1 x 4
6 SA KB or DB Clean (Each Arm)
12 Goblet Squats
24 Double Unders or 48 Singles