12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/ Cow
2 Min Double Chest Stretch
10 Rig Resisted Band OHS
2 Min Tricep/Lat Smash (Bar in Rig)
2 Min Couch Stretch (Each Leg)
COMP/SPORT
Snatch (E90s x 8 )
1 Hang Squat Snatch + 1 Squat Snatch
* Climbing
* Drop in between reps
Fitness
Metcon (2 Rounds for reps)
Amrap 6 / Rest 1 x 2
40 Sit Ups
30 DB Snatches
20 Cal Machine
10 Burpees
Metcon
Metcon (4 Rounds for reps)
Comp:
3 Min Work/ 1 Min Rest x 4
75 Double Unders
15 OHS (115/75)
Max Burpees
Sport:
3 Min Work/ 1 Min Reat x 4
50 Founle Unders
15 OHS (75/55)
Max Burpees
Fitness:
3 Min Work / 1 Min Rest x 4
100 Single Unders
15 *Squats
Max Burpees
* Ohs, Banded OHS or Front Squats