12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Double Chest Stretch
90s Banded Lat Stretch (EA)
90s Banded Shoulder Distraction (EA)
1 Min Couch Stretch (EL)
Metcon
Metcon (2 Rounds for reps)
Partner
AMRAP 12
50 – 40 – 30 – 20 – 10
KB Swings
Sit Ups
Max Cal Machine
Rest 2
AMRAP 12
50 – 40 – 30 – 20 – 10
MB Cleans
Push Ups
Max Cal Machine
* Split reps and cals as needed
C. (55/35) (20/14)
S. (44/26) (20/14)
F. (35/20) (16/12)
Metcon (2 Rounds for reps)
Solo
AMRAP 10
25 – 20 – 15 – 10 – 5
KB Swings
Sit Ups
Max Cal Machine
Rest 2
AMRAP 10
25 – 20 – 15 – 10 – 5
MB Cleans
Push Ups
Max Cal Machine
C. (55/35) (20/14)
S. (44/26) (20/14)
F. (35/20) (16/12)