12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Trap Smash (EA)
90s Barbell Lat Smash (EA)
90s Pigeon Stretch (EL)
90s Couch Stretch (EL)
Competition
Metcon (3 Rounds for reps)
AMRAP 7
15/12 Cal Machine
15 T2B
EMOM 12
1. 200m Run
2. 16 Box Jump Overs
3. 12 Double Russian KB Swings (55/35)
AMRAP 7
4 – 7 Ring Muscle Ups
15/12 Cal Machine
Sport
Metcon (3 Rounds for reps)
AMRAP 7
15/12 Cal Machine
10 T2B
EMOM 12
1. 200m Run
2. 16 Box Jump Overs
3. 12 Double Russian KB Swings (44/25)
AMRAP 7
4 – 7 Bar Muscle Ups or 12 C2B Pull Ups
15/12 Cal Machine
Fitness
Metcon (3 Rounds for reps)
AMRAP 7
12/10 Cal Machine
10 T2B
EMOM 12
1. 200m Run
2. 16 Box Step Overs
3. 12 Double Russian KB Swings
AMRAP 7
10 Pull Ups or Pull Up Practice/Ring Rows
12/10 Cal Machine