12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Prone Banded Pass Throughs
5 Prone Swimmers
5 Jefferson Curls
Into:
1:30 Banded Internal/External Hip Mob.
1:30 Banded Childs Pose
1:30 Banded Frog Stretch
2:00 Banded Lat Stretch
COMP/SPORT
Snatch (8 Min to Build to a Heavy Single )
Rest 2 Minutes
Snatch Complex (EMOM 8 )
1 Snatch + 1 OHS @ 80%
of what you hit today
Rest 2 Minutes
Snatch Pull (EMOM 8 )
1 Snatch Pull +
3s Descent to Low Hang + 1 Snatch Pull
Use 110% of what you hit today
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
10 Double DB Snatch
20 Sit Ups
12/10 Cal Machine
Rest 2 Minutes
Snatch (EMOM 8)
2 Snatches
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
10 Burpees
20 Barbell OHS Or Band OHS
12/10 Cal Machine