12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Barbell Forearm Smash (EA)
2 Min Pigeon Stretch (EL)
The 2 Rounds of
10 Scapular Wall Slides
10 Band Pull Aparts
COMP/SPORT
Bench Press (E3MOM x 4 )
8 Reps + 8 Pendlay Row
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
20 DB Plank Pull Throughs
12/10 Cal Machine
20 DB Floor Press
200ft Sled Drag (Facing Forward)
Metcon
Metcon (2 Rounds for reps)
Comp:
AMRAP 7
7 Deadlift (225/155)
7 Burpee Box Jump Over
Rest 2 Min
AMRAP 7
10 Hang Cleans (135/95)
10 C2B Pull Ups
Sport:
AMRAP 7
7 Deadlift (185/135)
7 Burpee Box Jump Over
Rest 2 Min
AMRAP 7
10 Hang Cleans (115/75)
10 Pull Ups
Fitness:
AMRAP 7
7 Deadlift
7 Burpee Box Step Over
Rest 2 Min
AMRAP 7
10 Hang Cleans
10 Ring Rows