12th State CrossFit – CrossFit
Mobility
2 Rounds:
15 KB Pull Overs on Bench
15 Front Rack Openers on Bench
Into:
1:00 Banded Internal Shoulder Mob.
2:00 Banded Lat Stretch
1:00 Banded Childs Pose
2:00 Couch Stretch
COMP/SPORT
Clean and Jerk (Build to Heavy Single)
8 Minutes to Build to a Heavy Single
Rest 2 Minutes
Clean Complex (EMOM 8 )
1 Clean + 1 Clean and Jerk @ 80% of what you hit today
Rest 2 Minutes
Clean Pull (EMOM 8 )
1 Clean Pull + 3s descent to Mid Shin + 1 Clean Pull
@ 110% of Heavy for the Day
* Bar shouldn’t touch the floor again
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
15 MB Cleans
15 Hanging Knee Raises
15 HR Push Ups
Rest 2 Minutes
Clean Complex (EMOM 8 )
1 Clean + 1 Clean and Jerk
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
15 Wall Balls
15 MB Sit Ups
15 Burpees to Touch