12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Pigeon Stretch (EL)
2 Min Banded Hamstring Distraction (EL)
10 Banded OHS
2 Min Banded Samson Stretch (EL)
2 Min Double Chest Stretch
10 Banded OHS
COMP/SPORT
Front Squat (20 Min to Find 3 RM )
Back Squat (20 Min to Find 3RM )
Fitness
Metcon (AMRAP – Reps)
AMRAP 20
50 – 40 – 30 – 20 – 10
Cal Bike
Box Step Ups
With Time Remaining
AMRAP
5 Burpee Box Jump Overs
10 KB Cleans (5 Each Arm)
15 Goblet Squats
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Scale as needed
8 Min Cap