12th State CrossFit – CrossFit
Mobility
2 Rounds
10 T+ 8 Ys + 6 Row W Press
10 KB Pull Overs
Into:
1:00 Kneeling Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:00 Double Chest Stretch
2:00 Couch Stretch
COMP/SPORT
25:00 Max Out Window
Snatch
Clean and Jerk
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 (Ascending)
1 Man Maker
10 Hollow Rocks
100ft Front Rack + OH Carry
1K Bike
2 Man Makers
20 Hollow Rocks
200ft Front Rack + OH Carry
1k Bike
3 Man Makers
30 Hollow Rocks
300ft Front Rack + OH Carry
1k Bike
Metcon
1K Row (Time)
Max Effort 1K Row