Announcements
Support coach Shelby on her road to the 2023 CrossFit Games!
Pre-order will close this Friday, June 16th!
https://12th-state.myshopify.com/products/neal-crossfit-games-tee
12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Seated DB External Rotations
20 DB Halos
Into:
1:00 Double Chest Stretch on Rig
1:00 Lat Stretch on Rig
1:00 Sleeper Stretch
1:00 Scorpion Stretch
2:00 Childs Pose
COMP/SPORT
25:00 Running Clock
Snatch (Weight)
12 Minutes
6 Min 1 Hang Snatch + 1 Snatch Balance
6 Min 1 Snatch
Rest 1
Clean and Jerk (Weight)
12 Minutes
6 Min 1 Hang Clean and Jerk
6 Min 1 Clean and Jerk
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
2k Row or 4k Bike
With Time Remaining
AMRAP
15 MB Cleans
30 MB Russian Twists
150 Plate Push
90 Single Unders
Metcon
Metcon (Time)
Comp
For Time:
100 Hang DB Snatch (50/35)
* 2 Shuttle Runs on Every Break
Sport
For Time:
100 Hang DB Snatch (40/25)
* 2 Shuttle Runs on Every Break
Fitness
For Time:
100 Hang DB Snatch for Time
* 2 Shuttle Runs on Every Break
Next Level
Metcon (Weight)
5 Giant Sets
5 Sots Press
50 Ft Snatch Grip Barbell OH Carry
5 Tempo OHS (4/3/2/1)
15 Back Extensions
Tempo of 4/3/1/1 = 4 Down, 3 Hold, 2 Up, 1 At Top