12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Halos
10 Elevated Heel SL Calf Raises
Into:
1:00 PVC Pipe External Shoulder Mob.
1:00 Chest Stretch on Rig
1:00 Calf Stretch on Rig
2:00 Couch Stretch
COMP/SPORT
OH Complex (Weight)
E2MOM x 5
1 Push Press + 1 Push Jerk
* Build To A Heavy Complex
Fitness
Metcon (AMRAP – Reps)
E4MOM x 3
10 SA Half Kneeling Landmine Press (Right Arm)
10 SA Bent Over Row
10 SA Half Kneeling Landmine Press (Left Arm)
10 SA Bent Over Row
With Time Remaining
Max Cal Bike
Metcon
Metcon (Time)
Comp
For Time
500m Row
Into
3 Rounds
13 S2OH (145/100)
26 Sit Ups
52 Double Unders
Into
500m Row
Sport
For Time
500m Row
Into
3 Rounds
13 S2OH (115/75)
26 Sit Ups
52 Double Unders
Into
500m Row
Fitness
For Time
500m Row
Into
3 Rounds
13 S2OH
26 Sit Ups
104 Single Unders
Into
500m Row