12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Pull Overs
10 KB Halos
20 Frog Rocks
Into:
1:00 Banded Kneeling Lat Stretch
1:00 Banded Tricep Stretch
2:00 Childs Pose
2:00 Forearm Smash w/ BB
COMP/SPORT
25:00 Running Clock
Snatch
12 Minute Snatch Wave
70,75,80,85
75,80,85,90
80,85,90,90+
Rest 1
Clean and Jerk
12 Minute Clean and Jerk Wave
70,75,80,85
75,80,85,90
80,85,90,90+
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Chipper
100 Single Unders
80 Sit Ups
60 Calorie Machine
40 Box Step Ups
20 Double DB Snatch
*250m Row / 500m Bike E4MOM
* Use the other machine for your meters
Metcon
Metcon (Time)
Comp
30 Snatches
30 Clean and Jerks
(115/75)
* Every Break 5 Bar Facing Burpees
Sport
30 Snatches
30 Clean and Jerks
(95/65)
* Every Break 5 Bar Facing Burpees
Fitness
30 Snatches
30 Clean and Jerks
* Every Break 5 Bar Facing Burpees