12th State CrossFit – CrossFit
Mobility
2 Rounds
15 KB Pull Overs on Bench
10 KB Kalos
:30 KB Squat Hold
Into:
1:00 Wrist Stretch on Ground
1:00 Childs Pose
1:30 Rhomboid Stretch on Ground
1:00 Seal Stretch
2:00 Double Chest Stretch
COMP/SPORT
Clean and Jerk (15:00 To Build to a Heavy)
Fitness
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
500/400m Bike
20 Double KB Hang Cleans
500/400m Bike
30 Goblet Kneeling to Stand * Alt Legs
500/400m Bike
40 Double KB Deadlifts
500/400m Bike
60 Jump Rope
Metcon
@16:00 (AMRAP – Rounds and Reps)
AMRAP 14
5 Hang Squat Cleans @ 70% of Heavy
10 Bar Facing Burpees
15 Toes To Bar
200m Run