12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
5 Band Pull Aparts
5 Banded OHS
2 Min Prone Lat Stretch
5 Band Pull Aparts
5 Banded OHS
2 Min Double Chest Stretch
10 Squatted Banded Rotations (5 Each Way)
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction (EL)
COMP/SPORT
24 Minutes to Find 1 RM Snatch and Clean
Snatch (1 RM )
Clean (1 RM)
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
60 Cal Bike
20 DB Snatch
60 Step Ups
400 Ft Farmer Carry
60 Hollow Rocks
20 DB Snatch
60 Air Squats
Metcon
30 Muscle-Ups (Time)
30 muscle-ups for time
50 C2B Pull Ups (Time)
For Time
75 Pull Ups (Time)
For Time
Metcon (Time)
50 Jumping Pull Ups or 50 Challenging Ring Rows