12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Banded Shoulder Distraction (EA)
90s Banded Samson Stretch (EL)
90s Half Kneeling Wall Rotations (EA)
90s Banded Hamstring Stretch (EL)
90s Banded Lat Stretch (EA)
Metcon
Metcon (5 Rounds for time)
Comp:
E6MOM x 5
15 Thrusters (115/75)
20 Pull Ups or 15 C2B Pull Ups
18/15 Cal Machine
20 Burpees
Sport:
E6MOM x 5
15 Thrusters (95/65)
15 Pull Ups or 10 C2B Pull Ups
15/12 Cal Machine
15 Burpees
Fitness:
E6MOM x 5
15 Thrusters (75/55)
15 Ring Rows or Jumping Pull Ups
15/12 Cal Machine
10 Burpee
* Each Round you will start with the next exercise in the rotation. You will Start with Thrusters Twice! First interval and last interval…..how close can you keep your first and last interval.
Record the number of pull ups you do in the comments