12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Trap Smash (EA)
2 Min Thoracic Foam Rolling
2 Min Double Chest Stretch
90s Couch Stretch (EL)
90s Pigeon Stretch (EL)
COMP/SPORT
Clean Complex (E90s x 8 )
1 Squat Clean + 1 Front Squat + 1 Jerk
Fitness
Metcon (3 Rounds for reps)
E4MOM x 3
3 Wall Walks
15 Med Ball Cleans
30 Reverse Lunges
Max Cal Machine
Metcon
Metcon (Time)
Comp:
For Time
45 Bar Facing Burpees
45 Thrusters (95/65)
Sport
For Time
45 Bar Facing Burpees
45 Thrusters (75/55)
Fitness:
For Time
45 Bar Facing Burpees
45 Thrusters (45/35)
Strength
Front Squat (5 Sets of 3 Reps )
Front Squat
5 Sets of 3 Reps
Tempo 3/1/1/1 @ 75%- 80% 1 RM