12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Pull Overs
10 KB Halos
Into:
1:00 Forearm Smash
1:00 Quad Roll
2:00 Banded Samson Stretch
1:00 Banded Pigeon
1:00 Banded Hamstring Mob.
COMP/SPORT
Anderson Squats (Weight)
E2MOM x 6
3 Anderson Squats
*Climbing
Fitness
Metcon (Weight)
E4MOM x 3
20 Spanish Squats
150ft Backward Sled Drag
15/12 Cal Bike
Recovery Spin
Metcon
Metcon (Time)
Comp
Buy In: 2k Bike or 1k Row
into
5 Rounds
10 Front Squats
10 Hang Power Cleans
10 Toes to Bar
165/115
Sport
Buy In: 2k Bike or 1k Row
into
4 Rounds
10 Front Squats
10 Hang Power Cleans
10 Toes to Bar
135/85
Fitness
Buy In: 2k Bike or 1k Row
into
4 Rounds
10 Front Squats
10 Hang Power Cleans
10 Hanging Knee Raises
* Weight of Choice
Next Level
Push and Pull (Weight)
5 Sets Climbing
6-8 Bench Press
* In between sets
Max Unbroken Strict Pull Ups
* If you can do more than 15
* Do them weighted
*Record Heaviest Bench Set
*Comment Pull Ups