12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Hand Supported Hip Airplanes
20 Hip 90-90s
10 Table Tops
Into:
2:00 Banded Internal/External Hip Mob.
1:30 Banded Samson Stretch
1:00 Banded Tricep Stretch (Low Anchor)
1:30 Double Chest Stretch
COMP/SPORT
Front Squat (E2MOM 4 x 2 @ 85% of 1RM FS)
*Same Weight Across
Front Squat + Jerk (E2MOM x 4 1 FS + 1 Jerk @ 85% of 1RM Jerk)
*Same Weight Across
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
1k Bike
15 Goblet Squats
30 DB Hang Clean and Jerks (Alt by 5s)
15 Goblet Squats
150ft Backward Sled Drag
Metcon
Metcon (Time)
Comp
For Time:
3 – 6 – 9 – 9 – 6 – 3
Hang Power Clean and Jerk (155/105)
High Box Jumps (30/24)
– = 15/12 Cal Row
Sport
For Time:
3 – 6 – 9 – 9 – 6 – 3
Hang Power Clean and Jerk (135/85)
Box Jumps (24/20)
– = 12/10 Cal Row
Fitness
For Time:
3 – 6 – 9 – 9 – 6 – 3
Hang Power Clean and Jerk
Box Jumps
– = 10/8 Cal Row
* goal is to jump on something