12th State CrossFit – CrossFit
Mobility
2 Rounds
:30 Max Tib Raises
12 Wall Angels
Into:
2:00 Chest Stretch on Rig
1:00 Tricep Stretch on Rig
1:00 Calf Stretch
2:00 Couch Stretch
COMP/SPORT
8:00 To Find a Heavy Snatch
Rest 2:00
Begin AMRAP 20
Snatch
8:00 To Find a Heavy Snatch
Fitness
AMRAP 4 x 2
Rest 2:00
Begin AMRAP 20
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 x 2
Buy In: 750/600m C2 Bike
With Time Remaining in 4 Min Window
10 Alternating DB Snatches
20 Sit Ups
Metcon
Metcon (AMRAP – Reps)
Comp
AMRAP 20
400m Run
Max OHS @ 80% of Todays Heavy Snatch
Sport
AMRAP 20
400m Run
Max OHS @ 70% of Todays Heavy Snatch
Fitness
AMRAP 20
400m Run
Max Front Squats
*Moderately Heavy