12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Straight Arm Banded Pull Downs
15 Face Pulls
Into:
1:00 Banded Lat Stretch
1:00 Banded Tricep Stretch (Low Anchor)
2:00 Couch Stretch
2:00 Frog Stretch
COMP/SPORT
25:00 Running Clock
Snatch (Weight)
12 Minutes
6 Min: 1 High Hang Snatch + 1 Snatch Grip Push Press
6 Min: 1 Snatch
* Climbing
Rest 1
Clean and Jerk (Weight)
Clean and Jerk
12 Minutes
6 Min 1 High Hang Clean and Jerk
6 Min 1 Clean and Jerk
* Climbing
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
40/30 Calories on Rower
30 Single DB Clean and Jerk (Alt by 5s)
200ft Farmers Carry (Out back by 50 ft)
10 Burpees Over Rower
Metcon
Metcon (Time)
Comp
60 T2B For Time
* Every Break 15 Slam Balls
Sport
45 T2B For Time
* Every Break 15 Slam Balls
Fitness
45 Hanging Knee Raises For Time
* Every Break 15 Slam Balls
Next Level
Metcon (Weight)
4 Rounds for Quality (EA)
KB Complex : Hold on for all reps before putting the bell down
1 Turkish Get Up
5 KB Windmills
15 KB Side Bends (Feet Together)
30s Sorenson Hold
Switch Arms