12th State CrossFit – CrossFit
Mobility
2 Rounds:
15 KB Pull Overs on Bench
15 Front Rack Openers on Bench
Into:
1:00 Banded Internal Shoulder Mob.
2:00 Banded Lat Stretch
1:00 Seal Stretch
1:30 Childs Pose
1:30 Frog Stretch
COMP/SPORT
28 Minute Running Clock
Clean and Jerk (Build to a Heavy Single )
8 Minutes to Build to a Heavy Clean and Jerk Single
Rest 2 Minutes
Clean and Jerk (EMOM 8 )
1 Clean and Jerk @ 90% of your Heavy Single
Rest 2 Minutes
Deficit Clean Pull (EMOM 8 )
1 Deficit Clean Pull (2″)@ 110% of Heavy Single
+
3 Second Negative
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
10 Single DB Box Step Up
20 Single Arm DB Hang Clean and Jerk (Alt by 5)
12/10 Cal Machine
Rest 2 Minutes
Clean and Jerk (EMOM 8 )
2 Clean and Jerks @ Weight of Choice
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
10 Double DB Deadlifts
20 Goblet Reverse Lunges
10 Renegade Rows