12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Prone Swimmers
10 Band Pull Aparts
5 Half Kneeling Wall Rotations Each Side
90s Banded Samson Stretch EL
90s Banded Hamstring Distraction EL
90s Pigeon Stretch EL
Metcon
Metcon (2 Rounds for weight)
Sport:
EMOM 12
Min 1. 10 – 15 Cal Machine
Min 2. 1 Squat Snatch + 1 OHS
Rest 2
EMOM 12
Min 1. 1 Squat Clean + 1 Front Squat + 1 Jerk
Min 2. 10 Bar Facing Burpees
* Both Barbells Climb
C. 12 Bar Facing Burpees
F. 8 Bar Facing Burpees,
Option to do 2 Power Snatch
* Record Final Weight for Both EMOMs