12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Prone Swimmers
10 Half Kneeling Wall Band Pull Aparts (EA)
5 Prone Swimmers
2 Min Chest Stretch
2 Min Prone Lat Stretch
Metcon
Metcon (12 Rounds for weight)
EMOM 12
Min 1 : 1 Power Snatch + 3 OHS
Min 2 : 12 C2B Pull Ups
Rest 2 Min
EMOM 12
Min 1: 1 Hang Squat Clean + 3 Push Jerks
Min 2: 10 – 15 Cal Machine
* Both barbells climb
EMOM 12
Min 1 : 1 Power Snatch + 3 OHS
Min 2 : 10 – 12 Pull Ups
Rest 2 Min
EMOM 12
Min 1: 1 Hang Squat Clean + 3 Push Jerks
Min 2: 10 – 15 Cal Machine
* Both barbells climb
EMOM 12
Min 1 : 3 Power Snatch
Min 2 : Pull Up Progression or Ring Rows
Rest 2 Min
EMOM 12
Min 1: 1 Hang Squat Clean + 3 Push Jerks
Min 2: 10 – 15 Cal Machine
* Both barbells climb