12th State CrossFit – CrossFit
Mobility
2 Rounds
12 KB Pull Overs (On Bench)
15 T Spine Ext Over Foam Roller
20 Weighted Ankle Rocks (10 Ea.)
Into
1:30 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:30 Banded Internal/External Hip Mob.
1:30 Banded Samson Stretch
COMP/SPORT
Front Squat
E2MOM x 4
1 FS @ 90% 1RM Front Squat
*Same Weight Across
Front Squat + Jerk
E2MOM x 4
1 FS + 1 Split Jerk @ 90% 1RM Jerk
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
30/20 Cal Row
20 KB Side Bends Right Arm
10 KB Squat Clean Thrusters Right Arm
150ft Farmers Carry
20 KB Side Bends Left Arm
10 KB Squat Clean Thrusters Left Arm
* Switch arms you start with each round
Metcon
Metcon (Time)
Comp
For Time
35/30 Cal Bike
30 Jerks (135/95)
30 Front Squats
30 Hang Cleans
Sport
For Time
30/25 Cal Bike
30 Jerks (115/75)
30 Front Squats
30 Hang Cleans
Fitness
For Time
25/20 Cal Bike
30 Jerks
30 Front Squats
30 Hang Cleans
* Weight of Choice