12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
1:30 Hip 90-90s
1:00 Table Tops
1:00 Scorpions
1:00 Flowing Between Seal Stretch and Down Dog
1:30 Lizard Stretch
1:30 T-Spine Ext. On Wall
2:00 Happy Baby
Metcon
Hammer Time (Time)
For Time
1 Round
750m Row or 1.5K Bike
30 Hang Cleans
2 Rounds
500m Row or 1K Bike
15 Push Jerks
3 Rounds
250m Row or 500 Bike
5 Clean and Jerks
* Weights change when rounds change
C. 135/155/185
95/105/135
S. 115/135/155
75/85/105
F. 75/ 95/115
55/65/75
Compare to
8/14/2020