12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Pigeon Stretch (EL)
90s Couch Stretch (EL)
5 Prone Swimmers
90s Hamstring Stretch On Rig (EL)
90s Calf Stretch (EL)
5 Prone Swimmers
Metcon
Metcon (4 Rounds for time)
Comp:
E6MOM x 4
12 Hang Power Cleans (145/105)
10 Muscle Ups
12 Front Squats
100 Double Unders
Sport:
E6MOM x 4
12 Hang Power Cleans (115/80)
10 Burpee Pull Ups
12 Front Squats
70 Double Unders
Fitness:
E6MOM x 4
12 Hang Power Cleans (95/65)
10 Burpee Jumping Pull Ups
12 Front Squats
140 Single Unders
Each interval will start with the the next exercise in line. Example: Round 2 starts with Burpee Pull ups and Finishes with Hang Power Cleans