12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s KB Forearm Smash (EA)
90s KB Calf Smash (EL)
90s Pigeon Stretch (EL)
90s Couch Stretch (EL)
Competition
Metcon (3 Rounds for reps)
Comp:
AMRAP 7
15/12 Cal Machine
12 C2B Pull Ups
Rest 2
EMOM 12
1. 70 Double Unders
2. 12 – 18 T2B
3. 6 KB Snatch 70/55 (EA)
Rest 2
AMRAP 7
12 Dips
15/12 Cal Machine
Sport
Metcon (3 Rounds for reps)
Sport:
AMRAP 7
15/12 Cal Machine
12 Pull Ups
Rest 2
EMOM 12
1. 50 Double Unders
2. 10 – 15 T2B
3. 6 KB Snatch 55/35 (EA)
Rest 2
AMRAP 7
8 Dips
15/12 Cal Machine
Fitness
Metcon (3 Rounds for reps)
Fitness:
AMRAP 7
15/12 Cal Machine
12 Pull Up Scales or Ring Rows
Rest 2
EMOM 12
1. 100 Single Unders
2. 10 – 15 Hanging Knee Raises
3. 6 KB Snatch (EA) or DB Hang Snatch (45/25)
Rest 2
AMRAP 7
8 Box Dips
15/12 Cal Machine