12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
10 Seated Scapular Wall Slides
5 Prone Swimmers
90s Banded Samson Stretch (EL)
2 Rounds
5 Half Kneeling Band Pull Aparts (EA)
10 Banded OHS
Metcon
Metcon (Time)
Comp:
For Time
100 OHS (95/65)
* Every time bar goes below head complete 25 Box Jump Overs
Sport:
75 OHS (75/55)
*Every time the bar goes below head complete 25 Box Jump Overs
Fitness:
50 Empty Bar or 100 Band OHS
*Every time the bar goes below head complete 25 Box Step Overs
8 Min Cap
Rest Until the 12 Min Mark
Annie on the Run (Time)
50 * 40 * 30 * 20 * 10
Double Unders
Sit Ups
* 200m Run Between Sets
13 Min Cap