12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s KB Calf Smash (EL)
5 Prone Swimmers
90s KB Half Kneeling Calf Stretch (EL)
5 Prone Swimmers
90s Couch Stretch (EL)
Competition
Metcon (5 Rounds for reps)
EMOM 10
1. 4 – 8 Bar Muscle Ups
2. 20 Shoulder Taps
Sport
Metcon (5 Rounds for reps)
EMOM 10
1. C2B Practice or Bar Muscle Up Practice
2. 20s HS Hold or 20 Shoulder Taps
Fitness
Metcon (4 Rounds for reps)
EMOM 12
1. 15 – 10 Cal Machine
2. 45s Chinese Plank
3. 8 Gorilla Rows Each Arm
Metcon
Metcon (Time)
Comp:
For Time
20 HSPU
40 Db Snatch (50/35)
40 Box Jump Over
800m Run
40 Box Jump Over
40 Db Snatch
20 HSPU
Sport:
For Time
10 HSPU
30 Db Snatch (50/35)
30 Box Jump Over
800m Run
30 Box Jump Over
30 Db Snatch
10 HSPU
Fitness:
For Time
10 Box HSPU or Z-Press
30 Db Snatch
30 Box Step Over
800m Run
30 Box Step Over
30 Db Snatch
10 Box HSPU or Z- Press