12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Lu Raises + 8 Ys + 6 Row W Press
10 Halos Ea. Direction
Into:
1:30 Standing Banded Lat Stretch
1:30 Banded Internal Shoulder Mob.
1:30 Down Dog Calf March
1:30 Lizard Pose
COMP/SPORT
Snatch Complex (E90s x 10)
1 Snatch + 1 OHS
@60, 65, 70, 75, 80,
85, 75, 80, 85, 90 %
Fitness
Metcon (3 Rounds for reps)
E5MOM x 3
1k Bike
With Time Remaining
1 Turkish Get Up Each Arm
15 Sumo Deadlift High Pulls
30 Russian Twists
Metcon
Metcon (Time)
Comp:
4 Rounds
5 Ring Muscle Ups
7 Devils Press (50/35)
9 High Box Jumps (30/24)
Sport:
4 Rounds
5 Bar Muscle Ups Or Burpee Pull Ups
7 Devils Press (40s/25s)
9 Box Jumps
*Height of Choice
Fitness:
4 Rounds
5 Burpee Jumping Pull Ups
7 Devils Press
9 Box Jumps
* Weight of Choice
* Height of Choice
Strength
Optional: Complete Before or After Class
24:00 Running Clock
Snatch Grip Push Press
0:00-8:00
Build to a Heavy Triple
Overhead Squat
8:00-16:00
Build to a Heavy Double
Snatch Balance
16:00-24:00
Build to a Heavy Single