12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Band Pull Aparts (Red or Blue)
5 Prone Swimmers
5 Half Kneeling Band Pull Aparts (EA) (Red or Blue)
10 Band Pull Aparts (Red or Blue)
90s Banded Lat Stretch
(EA) (Green or Black)
90s Banded Samson Stretch (EL) (Green or Black)
90s Banded Hamstring Distraction (EL) (Green or Black)
Metcon
Metcon (AMRAP – Reps)
Comp:
AMRAP 5 x 3
10 Muscle Ups
20 DB Snatch (50/35)
20 Box Jumps (24/20)
Max Cal Machine
Rest 2 Min
Sport:
AMRAP 5 x 3
15 C2B Pull Ups
20 DB Snatch (40/25)
20 Box Jumps (24/20)
Max Cal Machine
Rest 2 Min
Fitness:
AMRAP 5 x 3
10 Pull Ups or 15 Ring Rows
20 DB Snatch
20 Box Step Ups
Max Cal Machine
Rest 2 Min