12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Windmills
10 Ankle Rocks (w/ Plate)
1 :10 OHS Hold (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
4×4 @ 75%
*Same Weight Across
Front Squat + Jerk
E2MOM x 4
3 FS + 3 Split Jerks @ 65% of 1RM Jerk
*Same Weight Across
Fitness
Metcon (AMRAP – Rounds and Reps)
16 Minutes AMRAP
1.5k Bike
50 MB Walking Lunges
300 Ft Backward Sled Drag
50 MB Cleans
150 Double KB OH Carry
Metcon
Metcon (Time)
Comp
For Time
10 – 8 – 6 – 4 – 2
Squat Cleans
– 60 Double Unders Between Sets
* 4 Sets of DU
* Add weight each set
10 @ 135/85
8 @ 155/105
6 @ 185/125
4 @ 205/145
2 @ 225/155
Sport
For Time
10 – 8 – 6 – 4 – 2
Squat Cleans
– 40 Double Unders Between Sets
* 4 Sets of DU
* Add weight each set
10 @ 95/65
8 @115/75
6 @ 135/85
4 @ 155/105
2 @ 175/115
Fitness
For Time
10 – 8 – 6 – 4 – 2
Squat Cleans
– 80 Single Unders Between Sets
* 4 Sets of SU
* Add weight each set