12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Double Chest Stretch
90s Barbell Trap Smash (EA)
90s Banded Lat Stretch (EA)
90s Double Chest Stretch
1 Min Calf Stretch (EL)
Metcon
Metcon (Time)
Partner
800 m Run Together
80 Burpees (alt by 5s)
80 Russian KB Swings (Alt by 10s)
80 Strict Press (alt by 10s: P1 Work : P2 OH Hold)
80 Russian KB Swings (Alt by 10s)
80 Burpees (Alt by 5s)
800m Run Together
C. KB (70/55), BB (75/55)
S. KB (55/35), BB (65/45)
F. (Your Choice)
Metcon (Time)
Solo
Partner
800 m Run
40 Burpees
40 Russian KB Swings
40 Strict Press (75/55)
40 Russian KB Swings
40 Burpees
800m Run
C. KB (70/55), BB (75/55)
S. KB (55/35), BB (65/45)
F. (Your Choice)