12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Windmills
10 Ankle Rocks (w/ Plate)
2 :10 OHS (w/ Plate)
Into:
1:00 Weighted Butterfly Stretch
1:30 Couch Stretch
1:30 Pigeon Pose
1:00 Sleeper Stretch(Gentle on Shoulder)
1:00 Double Chest Stretch on Rig
COMP/SPORT
Front Squat
E2MOM x 4
3 Front Squat @ 80% of 1RM Front Squat
*Same Weight Across
Front Squat + Jerk
E2MOM x 4
2 Front Squat + 2 Split Jerks @ 80% of 1RM Jerk
*Same Weight Across
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
500m Row
40 Hollow Rocks
30 Cyclist Squats off Plate
20 Plate G2OH
100m OH Plate Carry (5 Lengths of Turf)
Metcon
Metcon (Time)
Comp
For Time:
15 Cleans@ 185/135
45 Burpees
30 Jerks @ 135/95
30 Lateral Barbell Burpees
45 Thrusters @ 95/65
15 Bar Facing Burpees
Sport
For Time:
15 Cleans@ 135/95
45 Burpees
30 Jerks @ 115/75
30 Lateral Barbell Burpees
45 Thrusters @ 75/55
15 Bar Facing Burpees
Fitness
For Time:
15 Cleans
45 Burpees
30 Jerks
30 Lateral Barbell Burpees
45 Thrusters
15 Bar Facing Burpees
* Decrease weight with each
barbell movement