12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Rig Resisted Banded OHS
2 Min Prone Lat Stretch
2 Min Double Chest Stretch
10 Rig Resisted Band OHS
90s Kneeling Calf Stretch (EL)
90s Banded Samson Stretch (EL)
10 Rig Resisted Band OHS
COMP/SPORT
Snatch (EMOM 12 )
1 Snatch
@65, 70, 75, 80
70, 75, 80, 85
75, 80,85,90
Fitness
Metcon (4 Rounds for reps)
EMOM 12
Min 1. 10 – 15 Cal Machine
MIn 2. 14 KB Goblet Box Step Ups
Min 3. 12 Dead Stop RKB Swings
Metcon
Metcon (Time)
Comp:
For Time
30 TTB
40 Db Snatch (50/35)
50 Cal Machine
40 DB Snatch
30 TTB
Sport:
For Time
20 TTB
40 Db Snatch (40/25)
50 Cal Machine
40 DB Snatch
20 TTB
For Time
20 Hanging Knee Raises
40 Db Snatch
50 Cal Machine
40 DB Snatch
20 Hanging Knee Raises