12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 Tib Raise
10 Single Leg Calf Raise (Lean into Wall)
Into:
1:30 Shoulder Ext. w/ BB
1:30 Couch Stretch
1:30 Lizard Stretch
1:00 Down Dog Calf March
COMP/SPORT
Clean Complex (E90s x 8 )
1 Segmented Clean Deadlift: Pause for 2s at each segment
+ 1 Mid Hang Clean
Drop
+ 1 Clean and Jerk
* Climb after the clean and jerk if technique allows
Fitness
Metcon (4 Rounds for reps)
EMOM 12
1. 10 – 15 Cal Mchine
2. 15 MB Cleans
3. 20 MB Russian Twists
Metcon
Metcon (Time)
Comp:
3 Rounds
15/12 Cal Machine
10 Burpee Box Jump Overs
15/12 Cal Machine
10 Push Jerks (165/115)
Sport:
3 Rounds
15/12 Cal Machine
10 Burpee Box Jump Overs
15/12 Cal Machine
10 Push Jerks (135/85)
Fitness:
3 Rounds
12/10 Cal Machine
8 Burpee Box Step Overs
12/10 Cal Machine
8 Push Jerks (Weight of Choice)