12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
10 Seated Scapular Wall Slides
90s Banded Lat Stretch (EA)
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction (EL)
90s Double Chest Stretch
10 Seated Scapular Wall Slides
COMP/SPORT
Squat Snatch (E90s x 10 )
1 Squat Snatch
Set 1 65%
set 2 70%
set 3 75%
set 4 80%
Set 5 85%
Set 6 75%
Set 7 80%
Set 8 85%
Set 9 90%
set 10 90 + %
Fitness
Metcon (Time)
16 Minutes to Complete
500m Row
40 Sit Ups
30 DB Snatch
20 Walking Lunges (Each Leg)
1000m Bike
20 Walking Lunges (Each Leg)
30 DB Snatch
40 Sit Ups
500m Row
Metcon
Metcon (AMRAP – Reps)
Comp:
AMRAP 11
40 Wall Balls (20/14)
20 Snatches (95/65)
30 Wall Balls
15 Snatches (135/95)
20 Wall Balls
10 Snatches (155/105)
10 Wall Balls
5 Snatches (185/125)
With Time Remaining
Max Wall Balls
Sport:
AMRAP 11
40 Wall Balls (20/14)
20 Snatches (75/55)
30 Wall Balls
15 Snatches (95/65)
20 Wall Balls
10 Snatches (115/75)
10 Wall Balls
5 Snatches (135/95)
With Time Remining
Max Wall Balls
Fitness:
AMRAP 11
40 Wall Balls
20 Snatches
30 Wall Balls
15 Snatches
20 Wall Balls
10 Snatches
10 Wall Balls
5 Snatches
With Time Remining
Max Wall Balls
* Increase weight after the set of 15 snatches
ACCESSORY
Metcon (No Measure)
3 Giant Sets
Empty Bar or Light Weight
5 Sotts Press
5 OHS
5 Tall Snatches
5 Sotts Press