12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hand Supported Hip Airplanes
20 Hand Supported Cossack Stretch
Into:
1:30 Banded Double Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:00 Banded Pigeon Stretch
1:30 Banded Samson Stretch
Metcon
Metcon (Time)
Comp
Compare to 11/3/2020
25 Min. Running Clock
Buy In:
10 Rounds
16/14 Cal Machine
8 C2B Pull Up
Hang Clean
5/4/3/2/1
Change Weights after every 2 Rounds
C 135/95, 155/105, 185/135,
205/145, 225/155
With Time Remaining
Find a Max Clean + 2 Front Squat
Sport
25 Min Running Clock
Buy In:
10 Rounds
14/12 Cal Machine
8 Pull Up
Hang Power Cleans
5/4/3/2/1
S. 95/65, 115/75, 135/95,
155/105, 185/125
With Time Remaining
Find a Max Clean + 2 Front Squat
Fitness
25 Min Running Clock
Buy In:
10 Rounds
12/10 Cal Machine
8 Jumping Pull Up or Ring Row
Hang Cleans
5/4/3/2/1
* Increase Weight Every 2 Rounds
With Time Remaining
Find a Max Clean + 2 Front Squat
* Record Time