Announcements
New Years Eve (Saturday) classes have been adjusted due to high demand. Class times are now: 7:15, 8:15, 9:15 AM.
New Years Day class reservations (Sunday) are also now open – please sign up in advance! 9 & 10:15 AM.
12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hand Supported Hip Airplanes
20 Hip 90-90s
10 Prone Swimmers
Into:
1:30 Happy Baby
1:00 Lizard Pose
1:00 Flow from Seal to Down Dog
1:30 Double Chest Stretch on Rig
COMP/SPORT
Metcon (AMRAP – Reps)
Comp
EMOM 30
1. 12 DB Box Step Ups
2. 10 Strict HSPU
3. 60 Double Unders
4. 4 Sandbag Cleans: Games Standard
5. 2 Rope Climbs
Sport
EMOM 30
1. 12 DB Box Step Ups
2. 10 Kipping HSPU
3. 40 Double Unders
4. 4 Sandbag Cleans: Games Standard
5. 2 Rope Climbs
Fitness
EMOM 30
1. 12 DB Box Step Ups
2. 10 Box HSPU or Z Press
3. 80 Single Unders
4. 4 Sandbag Cleans: Games Standard
5. 2 Rope Climb Scales