12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Half Kneeling Band Pull Aparts (EA)
2 Min Prone Lat Stretch
5 Half Kneeling Band Pull Aparts (EA)
2 Min Double Chest Stretch
5 Squatting Banded Rotations (EA)
10 Banded OHS
5 Squatting Banded Rotations (EA)
COMP/SPORT
Snatch (E90s x 8 )
1 Snatch
* Climb to a heavy for the day
Rest 1 Minute
Clean (E90s x 8 )
1 Clean
* Climb to a heavy for the day
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 22
500m Row
50 DB Hang Clean and Jerks (Alt by 5s) (1 DB)
1000m Bike
100 Jump Rope
200 ft Plate Push
20 Hamstring Curl on Rower
Metcon
Metcon (Time)
Comp:
For Time
100 OHS (95/65)
* Every time bar goes below head complete 25 Box Jump Overs
Sport:
75 OHS (75/55)
*Every time the bar goes below head complete 25 Box Jump Overs
Fitness:
50 Empty Bar or 100 Band OHS
*Every time the bar goes below head complete 25 Box Step Overs
Back Squat (E3MOM x 5)
10/8/6/4/2
* Start 5 Lbs heavier than last week and climb to a heavy double