12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Windmills
10 Hand Supported Hip Airplanes
20 Wrist Rocks
Into:
1:30 Hip 90-90 to Pigeon
1:30 Couch Stretch
3 Rounds of:
:30 Sleeper Stretch
:30 Double Chest Stretch
COMP/SPORT
Front Squat
E2MOM x 4
3 Front Squats
@ 77.5% of 1RM Front Squat
Front Squat + Jerk
E2MOM x 4
3 Front Squats + 3 Split Jerks
@ 70% of 1RM Jerk
*Same Weight Across
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
500m Row
15 DB Squats
15 DB Push Jerks
300 Ft Backward Sled Drag
30 Sit Ups
Metcon
Metcon (Time)
Comp
For Time
15 – 9 – 6
Power Clean (165/115)
Burpee Pull Up
Sport
For Time
15 – 9 – 6
Power Clean (125/85)
Burpee Pull Up
Fitness
For Time
15 – 9 – 6
Power Clean
Burpee Jumping Pull Up