12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
2 Min Prone Lat Stretch
2 Min Double Chest Stretch
then
2 Rounds
5 Half Kneeling Banded Pull Apart (EA)
5 Squated Banded Rotations (EA)
COMP/SPORT
Snatch Complex (EMOM 10 )
Min 1 – 5
1 Low Hang Snatch : Climbing
MIn 6 – 10
1 Snatch : Climbing
Rest 2 Min
Clean complex 1 (EMOM 10 )
Min 1 – 5
1 Low Hang Clean: Climbing
MIn 6 – 10
1 Clean : Climbing
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 22
40 Cal Bike
20 Plate G2OH
10 Burpees to Plate
40 Bench Supported Hops
20 Walking Lunges (Each Leg)
10 Burpees to Plate
Metcon
1K Row (Time)
Max Effort 1K Row
Strength
Back Squat (E3MOM x 5 )
10/8/6/4/2
* Start 10 lbs heavier than last week and climb to a heavy double