12th State CrossFit – CrossFit
Mobility
2 Rounds
:30 AMRAP Tib Raises
10 Ts 8 Ys 6 Row W Press
Into:
1:00 Banded Tricep Stretch (Low Anchor)
1:00 Banded Hamstring Distraction
1:00 Banded Samson Stretch
1:00 Banded Lat Stretch
COMP/SPORT
Power Clean
12:00 To Build to a Heavy Power Clean
Rest 2:00
Fitness
Metcon (AMRAP – Reps)
AMRAP 12
5 DB Power Cleans
10 Cal Standing Bike
150 ft Farmers Carry
20 Renegade Rows
Rest 2:00
Metcon
Metcon (AMRAP – Reps)
@ 14 Min Mark
EMOM 20
1. 6 Power Cleans @ 70 – 75%
2. Gymnastic Movement of Choice
3. 35-50 Double Unders
4. Max Cal Machine
5. Rest
Comp: 50-75 Double Unders
Fitness: Weight of Choice & 75 Single Unders
Gymnastic Choices
10-15 TTB/Pull Up/ C2B
4-8 Bar Muscle Up
3-6 Ring Muscle Up