12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Banded Lat Stretch (EA)
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction
2 Min Double Chest Stretch
1 Min Calf Stretch (EL)
Metcon
Metcon (12 Rounds for weight)
Comp:
EMOM 12
Min 1 : 5 UB Power Cleans
Min 2 : 10 HSPU
Rest 2 Min
EMOM 12
Min 1: 5 UB Power Snatches
Min 2: 60 Double Unders
* Both barbells climb
* Attempt Strict for as long as possible
Sport:
EMOM 12
Min 1 : 5 UB Power Cleans
Min 2 : 6 -8 HSPU
Rest 2 Min
EMOM 12
Min 1: 5 UB Power Snatches
Min 2: 45 Double Unders
* Both barbells climb
Fitness:
EMOM 12
Min 1 : 5 UB Power Cleans
Min 2 : 6 – 8 Box HSPU or Z Press
Rest 2 Min
EMOM 12
Min 1: 5 UB Power Snatches
Min 2: 90 Single Unders
* Both barbells climb