12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat Cow
2 MIn Prone Lat Stretch
2 Min Pigeon Stretch (EL)
2 Min Couch Stretch (EL)
2 Min Feet Up on Wall
2 Min Wall Split
COMP/SPORT
8 Min to Work to a Heavy Squat Clean
@ 9 Min mark
E20s x 3 Minutes
1 Clean @ 75 – 80% of Max Weight
Squat Clean (8 Min to Work to Heavy )
Squat Clean (E20s x 9 (3 Min) )
1 Squat Clean @ 75-80% number you hit in Part 1
Fitness
Metcon (3 Rounds for reps)
EMOM 12
Min 1. 10 – 15 Cal Machine
Min 2. 20 MB Cleans
Min 3. 10 – 15 Burpees
MIn 4. 45s Plank
* record total number of reps per round – plank counts as 1
Metcon
Metcon (Time)
Comp:
1 Round
30/25 Cal Machine
8 Squat Cleans 115/80
into
2 Rounds
25/20 Cal Machine
6 Squat Cleans 135/95
into
3 Rounds
20/15 Cal Machine
4 Squat Cleans 155/105
Sport:
1 Round
25/20 Cal Machine
8 Squat Cleans 95/65
into
2 Rounds
20/15 Cal Machine
6 Squat Cleans 115/75
into
3 Rounds
17/12 Cal Machine
4 Squat Cleans 135/85
Fitness:
1 Round
20/15 Cal Machine
8 Squat Cleans
into
2 Rounds
17/12 Cal Machine
6 Squat Cleans +5/10lbs
into
3 Rounds
15/10 Cal Machine
4 Squat Cleans + 5/10lbs
CORE
Metcon (Time)
For Quality
40/30/20/10
Hollow Rocks
Super Rocks