12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Feet Up on Wall
2 Min Wall Split
1 Min Figure 4 Stretch (EL)
1 Min Couch Stretch (EL)
1 Min Calf Stretch (EL)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 21
100m Farmer Carry
400m Run
100m Farmer Carry
1,500m Bike or 750 Row
Each 50 m Farmer Carry counts as 1 rep
Each 100m Run, Bike or Row counts as 1 rep