12th State CrossFit – CrossFit
Mobility
2 Rounds
15 KB Pull Overs on Bench
10 KB Halos
:30 KB Squat Hold
Into:
1:00 Wrist Stretch on Ground
1:00 Childs Pose
1:30 Rhomboid Stretch on Ground
1:30 Childs Pose
2:00 Double Chest Stretch
Metcon
Metcon (AMRAP – Reps)
Comp
EMOM 20
Min 1: 15/12 Cal Machine
Min 2: 1 Round of Macho Man
(185/135)
*Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
Sport
EMOM 20
Min 1: 12/10 Cal Machine
Min 2: 1 Round of Macho Man
(135/95)
*Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
Fitness
EMOM 20
Min 1: 10/8 Cal Machine
Min 2: 1 Round of Macho Man
*Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks