12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Double Chest Stretch
2 Min Barbell Calf Smash
90s Banded Lat Stretch (EA)
90s Banded Shoulder Distraction (EA)
1 Min Barbell Quad Smash (EL)
1 Min Barbell Lat Smash (EL)
COMP/SPORT
Snatch Complex (E90s x 8 )
1 Snatch Pull + 1 Hang Snatch + 1 OHS Pause for 2 Seconds in Bottom of the Squat
* Climbing
Fitness
Metcon (8 Rounds for reps)
E90s x 8 (Alt)
1. 30/20 Calories on Machine
2. 30 Reverse Lunges
Metcon
Metcon (Time)
Comp:
1K Row
into
22-16-10
Hang Snatch (75/55)
Lateral Barbell Burpee
Sport:
1K Row
into
18 – 12 – 6
Hang Snatch (77/55)
Lateral Barbell Burpee
Fitness:
1K Row
into
18 – 12 – 6
Hang Snatch (55/35)
Lateral Barbell Burpee
* No Dropping Barbells Please*