12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Weighted Prone Press Outs
10 Face Pulls
10 Straight Arm Pull Downs(Emphasis on OH stretch)
Into:
1:00 Banded Samson Stretch
1:00 Banded Pigeon Pose
2:00 Upper Back Foam Roll + Ext.
1:00 Front Rack Stretch on Ground
COMP/SPORT
25:00 Running Clock
Snatch (Snatch Waves)
EMOM 12
1 Snatch
65/70/75/80
70/75/80/85
75/80/85/90%
Rest 1
Clean and Jerk (Clean and Jerk Waves)
EMOM 12
1 Clean and Jerk
65/70/75/80
70/75/80/85
75/80/85/90%
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
12 Cal Bike
15 MB Clean
20 MB Sit Up
AMRAP 10
15 Cal Row
12 Double DB Hang Snatch
9 Burpee Over Rower
Metcon
Metcon (Time)
Comp
100 Thrusters (75/55)
* Every Break 5 Lateral Barbell Burpees
Sport
80 Thrusters (65/45)
* Every Break 5 Lateral Barbell Burpees
Fitness
60 Thrusters (45/35)
* Every Break 6 Lateral Barbell Burpees