12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Face Pulls
12 Single Leg Calf Raises (Slow)
Into:
1:30 Banded Internal Shoulder Mob.
1:30 Banded Double Lat Stretch
:30 Supinated Dead Hang
1:30 Banded Hamstring Mob.
1:30 Banded Samson Stretch
:30 Supinated Dead Hang
Metcon (AMRAP – Reps)
Comp
Gated workout
0:00 – 6:00
15 C2B Pull Ups
15 Bar Facing Burpees
10 Squat Cleans (155/105)
15 C2B Pull Ups
15 Bar Facing Burpees
8 Squat Cleans (185/125)
6:00 – 9:00
15 C2B Pull Ups
15 Bar Facing Burpees
6 Squat Cleans (205/145)
9:00 – 12:00
15 C2B Pull Ups
15 Bar Facing Burpees
4 Squat Cleans (225/155)
12:00 – 15:00
15 C2B Pull Ups
15 Bar Facing Burpees
Max Squat Cleans (245/175)
Rest 2:00
Sport: (95/65) (135/85) (155/105) (165/115) (185/125)
Fitness
Gated workout
0:00 – 6:00
15 Jumping Pull Ups
15 Bar Facing Burpees
10 Squat Cleans
15 Jumping Pull Ups
15 Bar Facing Burpees
8 Squat Cleans
6:00 – 9:00
15 Jumping Pull Ups
15 Bar Facing Burpees
6 Squat Cleans
9:00 – 12:00
15 Jumping Pull Ups
15 Bar Facing Burpees
4 Squat Cleans
12:00 – 15:00
15 Jumping Pull Ups
15 Bar Facing Burpees
Max Squat Cleans
Rest 2:00
* Increase weight each round
* If you don’t make it past the 9
@ 12 Min Mark AMRAP 3
15 Bar Facing Burpees
Max Squat Cleans @ (155/105)
@17:00 (Time)
1500m Row