12th State CrossFit – CrossFit
Mobility
2 Rounds
:30 AMRAP Tib Raises
15 SL Calf Raises w/ Floating Heel
Into:
2:00 Banded Childs Pose
:30 Bar Hang
1:30 Banded Hamstring Mob.
:30 Supinated Bar Hang
1:00 Banded Lat Stretch
:30 Bar Hang
1:00 Banded Internal Shoulder Mob.
:30 Supinated Bar Hang
Metcon (AMRAP – Reps)
30:00 Running Clock
Comp and Sport
AMRAP 12
40 Power Snatch (95/65)
40 T2B
40 Cal Row
40 HSPU
Fitness
AMRAP 12
40 Power Snatches
40 Hanging Knee Raises
40 Cal Row
40 HR Push Ups
Snatch (12:00-20:00)
Build to a Max Snatch
@20:00 (Time)
Comp
For Time:
3 Deadlifts (315/225)
30 Double Unders
6 Deadlifts
60 Double Unders
9 Deadlifts
90 Double Unders
12 Deadlifts
120 Double Unders
15 Deadlifts
150 Double Unders
Sport
For Time:
3 Deadlifts (255/175)
30 Double Unders
6 Deadlifts
60 Double Unders
9 Deadlifts
90 Double Unders
12 Deadlifts
120 Double Unders
15 Deadlifts
150 Double Unders
Fitness
For Time:
3 Deadlifts
30 SingleUnders
6 Deadlifts
60 Single Unders
9 Deadlifts
90 Single Unders
12 Deadlifts
120 Single Unders
15 Deadlifts
150 Single Unders