12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Barbell Trap Smash (EA)
2 Min Double Chest Stretch
90s Banded Samson Stretch
90s Banded Hamstring Distraction
Metcon
Metcon (8 Rounds for reps)
Comp:
3 Min Work 1 Min Rest : Alternate x 8
4 Rounds of Each
1) 15 HSPU + 30 DB Snatch + Max Double Uders
2) 15 C2B + 10 DB Thrusters + Max Cal Machine
C. 50/35
Sport:
3 Min Work 1 Min Rest : Alternate x 8
4 Rounds of Each
1) 10 HSPU + 30 DB Snatch + Max Double Uders
2) 10 C2B + 10 DB Thrusters + Max Cal Machine
S. 40/25
Fitness:
3 Min Work 1 Min Rest : Alternate x 8
4 Rounds of Each
1) 15 Z-Press + 30 DB Snatch + Max Single Uders
2) 10 Pull Ups or Ring Rows + 10 DB Thrusters + Max Cal Machine
Strength
Front Squat (10 x 3)
10 Sets of 3 Reps @ 80% 1 RM