12th State CrossFit – CrossFit
Mobility
2 Rounds:
15 KB Pullovers
10 Banded Prone Passthroughs
Into:
1:30 Standing Banded Lat Stretch
1:00 Banded Tricep Stretch (Low Anchor)
1:30 Banded Internal/External Hip Mob.
2:00 Banded Frog Stretch
Metcon
Metcon (Time)
Comp:
For Time
Randy
75 Power Snatches (75/55)
into
1 Mile Run
into
Josh
21 – 15 – 9
OHS (95/65)
42- 30 – 18
Pull Ups
Sport:
For Time
Randy
75 Power Snatches (75/55)
into
1 Mile Run
into
21 – 15 – 9
OHS (75/55)
30 – 20 – 10
Pull Ups
Fitness:
For Time
50 Power Snatches
into
1 Mile Run
into
21 – 15 – 9
OHS or Banded OHS
Ring Rows or Jumping Pull Ups
Metcon (Time)
With a Partner:
For Time
Randy
75 Power Snatches (75/55)
into
1 Mile Run (Both Partners Run)
into
Josh
21 – 15 – 9
OHS (95/65)
42- 30 – 18
Pull Ups
* Split all other reps as needed