12th State CrossFit – CrossFit
Metcon (No Measure)
2 min Barbell Forearm Smash (EA)
2 min Prone Lat Stretch
2 min Double Chest Stretch
90s Couch Stretch (EL)
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
Can you add 5-10 lbs to your Gwen?
We will lift every 6 minutes.
Fitness: Max Cal Machine in the time remaining for each 6 min interval.
Metcon (AMRAP – Reps)
20s on/ 10s off x 8
Complete 2 rounds of each exercise then rest 2 min and repeat. Record total reps for both rounds.