12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Halos
10 Band Pull Aparts
20 Down Dog Calf March
3 Rounds
:30 Banded Lat Stretch
:30 Banded Internal Shoulder Mob
3 Rounds
:30 Banded Internal/External Hip Mob
:30 Banded Samson Stretch
COMP/SPORT
Clean and Jerk (E90s x 10)
Clean and Jerk Waves
65, 70, 75,
70, 75, 80,
75, 80, 85, 85 +
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
1.2/1K Bike
10 Double DB Clean and Jerks
20 BW Box Step Ups
Metcon
Metcon (3 Rounds for reps)
Comp:
12 Min Running Clock
0 – 2
400 m Run + Max Power Clean and Jerks @ 205/145
Rest 1 Minute
3 – 6
600m Run + Max Power Clean and Jerks @ 205/145
Rest 2 Minutes
8 – 12
800m Run + Max power Clean and Jerks @ 205/145
Sport:
2 Min Running Clock
0 – 2
300 m Run + Max Power Clean and Jerks @ 155/105
Rest 1 Minute
3 – 6
400m Run + Max Power Clean and Jerks @ 155/105
Rest 2 Minutes
8 – 12
600m Run + Max power Clean and Jerks @ 155/105
Fitness:
2 Min Running Clock
0 – 2
300 m Run + Max Power Clean and Jerks
Rest 1 Minute
3 – 6
400m Run + Max Power Clean and Jerks
Rest 2 Minutes
8 – 12
600m Run + Max power Clean and Jerks
Next Level
Metcon (8 Rounds for reps)
Pull Gymnastics 16 Min Total
EMOM 8:
200/150m Row
Into (no rest)
EMOM 8:
Pick a Movement
3 – 5 Muscle Ups Bar or Ring
5 – 7 Kipping Pull Ups or C2B
7 – 10 Butterfly Pull Ups or C2B
* First EMOM is not calculated into the score.
* Score is the number you hold for each round of the gymnastics
* Put the movement you choose in comments