12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 Lu Raises
10 Table Tops
10 Cat Cows
Then:
:90 Banded Samson Stretch (EL)
:90 Banded Pigeon Pose (EL)
:90 Banded Hamstring Stretch (EL)
:90 Front Rack Opener on Box
Metcon
Metcon (3 Rounds for reps)
Comp:
AMRAP 5
Buy In: 40/35 Cal Machine
9 Box Jump Overs (24/20)
6 Bar Muscle Ups
3 Deadlifts (295/205)
Rest 3 Minutes
AMRAP 5
Buy In: 35/30 Cal Machine
12 Box Jump Overs
9 C2B Pull Ups
6 Deadlifts (265/185)
Rest 3 Minutes
AMRAP 5
Buy in: 30/25 Cal Machine
15 Box Jump Overs
12 Pull ups
9 Deadlifts (225/155)
Sport:
AMRAP 5
Buy In: 35/30 Cal Machine
9 Box Jump Overs (24/20)
6 Burpee Pull Ups
3 Deadlifts (225/155)
Rest 3 Minutes
AMRAP 5
Buy In: 30/25 Cal Machine
12 Box Jump Overs
9 C2B Pull Ups
6 Deadlifts (185/135)
Rest 3 Minutes
AMRAP 5
Buy in: 25/20 Cal Machine
15 Box Jump Overs
12 Pull ups
9 Deadlifts (155/105)
Fitness:
AMRAP 5
Buy In: 35/30 Cal Machine
9 Box Step Overs (20 All)
6 Burpee Jumping Pull Ups
3 Deadlifts
Rest 3 Minutes
AMRAP 5
Buy In: 30/25 Cal Machine
12 Box Step Overs
9 Pull Ups
6 Deadlifts
Rest 3 Minutes
AMRAP 5
Buy in: 25/20 Cal Machine
15 Box Step Overs
12 Ring Rows
9 Deadlifts
* Calories DON’T count in the total score*