12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises + 8 Ys(Pause) + 6 Row W Press
10 Pull Aparts (Palms Up)
:30 Dead Hang From Rig
Into:
1:30 Font Rack Opener on Box (Hands on Back)
1:00 Couch Stretch
1:00 Frog Stretch
1:00 Double Chest Stretch on Rig
1:00 Tricep Stretch on Rig
COMP/SPORT
Clean and Jerk
Clean and Jerk Waves
E90s x 10
70, 75, 80
75, 80, 85
80, 85, 90, 90+
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
500m Row
25 Hollow Rocks
15 DB Goblet Squats
25 Hollow Rocks
10 Db Hang Clean and Jerks (EA)
Metcon
Metcon (AMRAP – Reps)
Comp
12 Min Running Clock
0 – 2
30 Burpees + Max Squat Clean and Jerks (205/145)
Rest 1 Minute
3 – 6
40 Burpees + Max Squat Clean and Jerks
Rest 2 Minutes
8 – 12
50 Burpees + Max Squat Clean and Jerks
Sport
12 Min Running Clock
0 – 2
20 Burpee + Max Squat Clean and Jerks (155/105)
Rest 1 Minute
3 – 6
30 Burpees + Max Squat Clean and Jerks
Rest 2 Minutes
8 – 12
40 Burpees + Max Squat Clean and Jerks
Fitness
12 Min Running Clock
0 – 2
18 Burpees + Max Squat Clean and Jerks
Rest 1 Minute
3 – 6
24 Burpees + Max Squat Clean and Jerks
Rest 2 Minutes
8 – 12
36 Burpees + Max Squat Clean and Jerks
Next Level
Pull Gymnastics (AMRAP – Reps)
8 Rounds
200m Run
Pick a Movement
4 – 6 Muscle Ups Bar or Ring
6 – 8 Kipping Pull Ups or C2B
8 – 12 Butterfly Pull Ups or C2B
* Same movement for all 8 rounds.
* Goal is to jump right on the rig.
*Choose a movement and number
you can complete unbroken.