12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Couch Stretch Each Leg
2 Min Quad Smash with Barbell or KB Each Leg
2 MIn Hamstring Stretch Against Rig Each Leg
COMP/SPORT
Front Squat + Jerk (E2MOM x 5 )
2 Front Squats + 2 Push Jerks
@ 70 – 75% of 1RM Jerk
Fitness
Metcon (3 Rounds for reps)
EMOM 12
1. 10 – 15 Cal Machine
2. 15 Kb Swings
3. 15 Goblet Squats
4. 30 Russian Twists
Metcon
Lucky Charms (Time)
Comp:
4 Rounds for Time
500m Row
15 Air Squats
5 Clean and Jerks (165/115)
15 Air Squats
50 Double Unders
Sport:
4 Rounds for Time
500m Row
15 Air Squats
5 Clean and Jerks (135/95)
15 Air Squats
35 Double Unders
Fitness:
4 Rounds for Time
500m Row
15 Air Squats
5 Clean and Jerks
15 Air Squats
75 Singles Unders
Home WOD
Metcon (Time)
5 Rounds
50 Double Unders or 100 Singles
15 Air Squats
30 KB Swings
15 Air Squats