12th State CrossFit – CrossFit
Mobility
2 Rounds
8 Prone Swimmers
16 Hip 90-90s
Into:
1:30 Banded Double Lat Stretch
1:00 Banded Tricep Stretch (Low Anchor)
2:00 Happy Baby
2:00 Couch Stretch
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Sport
10 Power Snatches (75/55)
6 C2B
Fitness
10 Power Snatches
6 Ring Rows or Jumping Pull Ups
Rest 2:00
Overhead Squat (@ 9 Minute Mark
)
7:00 Minutes to find 3 Rep Max
Rest 2 Minutes
Metcon (AMRAP – Reps)
@ 18 Minute Mark
Comp
AMRAP 7
3 Wall Walks
10 Deadlifts (225/155)
Sport
AMRAP 7
3 Wall Walks
10 Deadlifts (185/135)
Fitness
AMRAP 7
3 Inch Worm + Push Up
10 Deadlifts