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
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Sport
AMRAP 14
7 Bar Muscle Ups
50 Wall Balls
100 Double Unders
Fitness
AMRAP 14
7 Burpee Pull Ups
50 Wall Balls
200 Single Unders
Rest 1:00
Clean and Jerk
7:00
Build to a Heavy Clean and Jerk
Rest 1:00
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Sport: (95/65)
Fitness: Weight of Choice / HKR