12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Trap Smash (EA)
2 Min Prone Lat Stretch
90s Pigeon Stretch (EL)
2 Min Double Chest Stretch
90s Couch Stretch (EL)
Metcon
Metcon (4 Rounds for time)
Comp:
Every 6 Minutes x 4
500m Row
4 Muscle Ups
8 Clusters (135/95)
16 Bar Facing Burpees
Sport:
Every 6 Minutes x 4
500m Row
4 Burpee Pull Ups
8 Clusters (115/75)
12 Bar Facing Burpees
Fitness:
Every 6 Minutes x 4
500m Row
4 Burpee Jumping Pull Ups
8 Clusters
12 Bar Facing Burpees
Strength
Front Squat (3 x 10 )
3 Sets of 10 Reps @ 55% 1RM