12th State CrossFit – CrossFit
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Attempts will be every 6 minutes.
@ 0 – 15 Reps
@ 6 – 12 Reps
@ 12 – 9 Reps
Comp/ Sport as written
Fitness: after each set accumulate calories on a machine until next attempt
Mobility
Metcon (No Measure)
2 Min Barbell Forearm Smash (EA)
2 Min Quad Smash (EL)
2 Min Trap Smash (EA)
2 Min Double Chest Stretch