12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Prone Swimmers
10 Band Pull Aparts
5 Prone Swimmers
2 Min Prone Lat Stretch
2 Min Double Chest Stretch
10 Band Pull Aparts
Metcon
Metcon (12 Rounds for weight)
Comp:
EMOM 12
Min 1. 15 TTB
Min 2. 1 Hang Snatch + 1 Snatch
Rest 2 Minutes
EMOM 12
Min 1. 200m Run
Min 2. 1 Clean + 1 Clean and Jerk
Both Bars Climbing
Sport:
EMOM 12
Min 1. 12 TTB
Min 2. 1 Hang Snatch + 1 Snatch
Rest 2 Minutes
EMOM 12
Min 1. 200m Run
Min 2. 1 Clean + 1 Clean and Jerk
Both Bars Climbing
Fitness:
EMOM 12
Min 1. 15 Hanging Knee Raises
Min 2. 1 Hang Snatch + 1 Snatch
Rest 2 Minutes
EMOM 12
Min 1. 200m Run
Min 2. 1 Clean + 1 Clean and Jerk
Both Bars Climbing