12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Band Pull Aparts
2 Min Prone Lat Stretch
10 Band Pull Aparts
10 Scapular Wall Slides
10 Band Pull Aparts
2 Min Double Chest Stretch
COMP/SPORT
Snatch Complex (E90s x 8 )
1 Snatch Pull + 1 Snatch
@ 70, 75, 80, 85, 75, 80, 85, 85+
Fitness
Metcon (8 Rounds for time)
E90s x 8 Alt
1. 30/20 Cal Mahine
2. 25 Sit Ups
Metcon
Metcon (Time)
Comp:
50 Power Snatch 95/65
* EMOM 5 Box Jump Overs
* Start with 5 Box Jump Overs
Sport:
50 Power Snatch 75/55
* EMOM 5 Box Jump Overs
* Start with 5 Box Jump Overs
Fitness:
50 Power Snatch 65/45
* EMOM 5 Box Step Overs
* Start with 5 Box Step Overs