12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 MIn Prone Lat Stretch
2 Min Samson Stretch (Each Leg)
2 Min Banded Hamstring Distraction (Each Leg)
2 Min Prone Lat Stretch
COMP/SPORT
Front Squat + Jerk (12 Min to Find Max / Heavy for the Day )
Fitness
Metcon (4 Rounds for reps)
EMOM 12
1. 10 -15 Cal Machine
2. 20 Sit Ups
3. 12 Dead Stop Russian KB Swings
Metcon
Macho Man (AMRAP – Rounds)
EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea.
Sport: 155/105
Fitness: 95/65