12th State CrossFit – CrossFit
Mobility
2 Rounds:
20 KB Halos (10 ea. Direction)
15 KB Ankle Rocks
15 Tib Raises
Into:
2:00 Banded Frog Stretch
1:30 Banded Pigeon Stretch
1:30 Banded Lat Stretch
1:30 Banded Internal Shoulder Mob.
COMP/SPORT
E90s x 10
Snatch Complex (E90s x 5 )
1 Hang Snatch + 1 Snatch Balance + 1 OHS
* Climbing
Snatch (E90s x 5 )
2 Snatches @ 80% 1RM
Fitness
Metcon (3 Rounds for reps)
E5MOM x 3
1k Bike
With Time Remaining
12 DB Push Press
24 Sit Ups
12 DB Deadlifts
Metcon
Freedom Day (3 Rounds for reps)
AMRAP 6
6 Burpee to Touch
19 DB Snatches
65 Double Unders
@ 6 Min Mark
AMRAP 2: Walking Lunges with 1 DB
@ 8 Min Mark
AMRAP 6
6 Burpee to Touch
19 DB Snatches
65 Double Unders
Comp: (50/35)
Sport: (40/25)
Fitness: 130 Single Unders / Weight of Choice
You may hold the DB however you wish. The goal is to keep moving.
Numbers Meaning:
6 = June
19 = Nineteenth
65 = 1865
2 = the number of years that slavery continued in Galveston, TX after the Emancipation Proclamation in 1863
Strength
Optional: Before or After Class
Overhead Squat (6 x 2 )
Build to a Heavy Double in 6 Sets
Snatch Balance (6 x 1 )
Build to a Heavy Single in 6 Sets