12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
5 Prone Swimmers
90s Double Chest Stretch
90s Banded Lat Stretch (EA @ Elbow)
90s Banded Lat Distraction (EA @ Wrist)
90s Double Chest Stretch
5 Prone Swimmers
Metcon
Metcon (12 Rounds for weight)
Comp:
EMOM 12
Min 1 : 3 Hang Squat Snatches
Min 2 : 4 – 6 Muscle Ups
Rest 2 Min
EMOM 12
Min 1: 3 Hang Squat Cleans
Min 2: 10 Burpee Box Jump Overs
* Both barbells climb
Sport:
EMOM 12
Min 1 : 3 Hang Squat Snatches
Min 2 : 6 – 8 Dips
Rest 2 Min
EMOM 12
Min 1: 3 Hang Squat Cleans
Min 2: 8 Burpee Box Jump Overs
* Both barbells climb
Fitness:
EMOM 12
Min 1 : 3 Hang Power Snatches
Min 2 : 6 – 8 Box Dips
Rest 2 Min
EMOM 12
Min 1: 3 Hang Power Cleans
Min 2: 8 Burpee Box Step Overs
* Both barbells climb