12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Prone Swimmers
90s Banded Lat Stretch (EA)
90s Double Chest Stretch
90s Banded Samson Stretch (EL)
then
2 Rounds
5 Half Kneeling Banded Rotations (EA)
5 Banded Squatted Rotations (EA)
COMP/SPORT
Snatch (1 Rep Max )
15 Min to Find 1RM
Fitness
Metcon (Time)
17 Minutes to Complete
3 Rounds
1k/800m Bike
200 Foot Backward Sled Drag
100 Singles
20 DB Snatches
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp/Sport
AMRAP 8:
5 Hang Power Snatch @ 55% 1 RM
10 T2B
15 Box Jump Overs
Fitness
AMRAP 8:
5 Hang Power Snatch
10 Hanging Knee Raises
15 Box Step Overs