12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Halos
10 KB Pull Overs on Bench
Into:
1:00 Banded Rhomboid Stretch
1:00 Single Arm Lat Stretch
1:00 Double Chest Stretch
2:00 T-Spine Ext. On Foam Roller
COMP/SPORT
Snatch
12:00 To Find Max
Fitness
Metcon (AMRAP – Reps)
E3MOM x 4
500m/400mRow
R1 & R3 Max Double DB Hang Snatch
R2 & R4 Max Prone Plank Roll In
Metcon
Metcon (Weight)
Comp
EMOM 12
1. 6 Squat Snatch @ 60% 1 RM
2. 12 Bar Facing Burpee
3. 200m Run
Sport
EMOM 12
1. 6 Squat Snatch @ 50% 1 RM
2. 10 Bar Facing Burpee
3. 200m Run
Fitness
EMOM 12
1. 6 Power Snatch
2. 10 Bar Facing Burpee
3. 200m Run
Next Level
Next Level Will Resume At The Start of Our Next Cycle June 5th. Focus on Recovery After Your Maxes This Week.