12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
2 Rounds
5 Prone Swimmers
5 Half Kneeling Banded Pull Aparts (Against Wall) (EA)
then
90s Barbell Forearm Smash (EA)
90s Barbell Quad Smash (EL)
Metcon
Metcon (Time)
For Time:
400m Run
40 Single DB Hang Cluster (Alt by 5s)
80 Sit Ups
800m Run
80 Sit Ups
40 Single DB Hang Cluster (Alt by 5s)
400m Run
C. (50/35)
S. (40/25)
F. DB of Choice