12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Trap Smash (EA)
2 Min Double Chest Stretch
2 Min Prone Lat Stretch
90s Couch Stretch (EL)
90s Pigeon Stretch (EL)
Metcon
Metcon (3 Rounds for time)
@0
21-15-9
Calorie Machine
Hang Clean
@ 10 Min Mark
3 Rounds of
15 Cal Machine
15 Front Squats
@20 Min Mark
45 Calorie Machine
45 S2Oh
C. 135/95
S. 115/75
F. 95/65
* Compare to 7/14/2020
Strength
Front Squat (1 Rep Max )
Work up to a heavy/ max single