12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Ts + 8 Ys + 6 Row W Press
:30 Barbell Front Rack Opener
Into
1:00 Banded Internal Shoulder Mob.
1:00 Banded Tricep Stretch (Low Anchor)
1:00 Scorpion Stretch
1:00 Double Chest Stretch in Rig
COMP/SPORT
25:00 Running Clock
Snatch
12 Minutes
6 Min 1 Low Hang Snatch + 1 OHS
6 Min 1 Snatch
* Climb to a heavy for both
Rest 1
*Record Heaviest Snatch
Clean and Jerk
Clean and Jerk
12 Minutes
6 Min 1 Low Hang Clean and Jerk
6 Min 1 Clean and Jerk
* Climb to a heavy for both
*Record Heaviest Clean and Jerk
Fitness
Metcon (AMRAP – Reps)
AMRAP 20
Max Calorie Machine
E4MOM
15 Plate G2OH
12 Russian Plate Sit Ups
9 Burpees to Plate
*Start on Plate G2OH
*Score is Total Calories
Metcon
Metcon (Time)
Comp
75 Pull Ups For Time
* Every Break 10 HR Push Ups
Sport
50 Pull Ups For Time
* Every Break 10 HR Push Ups
Fitness
50 Jumping Pull Ups For Time
* Every Break 10 HR Push Ups
Next Level
Snatch Complex Series (Weight)
8 Sets Climbing
1 Snatch Grip Push Press + 1 Snatch Balance
*Record Heaviest Set
In between Sets Complete
5 Banded Snatch Deadlift + 5 Sotts Press
* Use two different bars
* Band around the rig
* Climb if possible