12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises
15 Banded Pull Aparts
Into:
1:00 Lat Roll
1:00 Deltoid Smash w/ Ball
1:00 Double Chest Stretch on Rig
1:00 Banded Lat Stretch
1:00 Prayer Stretch
COMP/SPORT
Snatch
EMOM 15:
1 Snatch @
60, 65,70,75, 80
70, 75, 80, 85, 90
80, 85, 90, 95, 95+
Fitness
Metcon (2 Rounds for distance)
7 Mins on 1 Min Off x 2
2 Rounds
9 Double DB Snatch
12 Renegade Rows
15 Hollow Rocks
25ft Backwards Seal Walk
With Time Remaining
Max Meter Bike
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp and Sport
AMRAP 12
4 Power Snatch @ 60% 1RM Snatch
3 OHS
2 Burpee Pull Overs
100m Shuttle Run
Fitness
AMRAP 12
4 Power Snatch
3 Front Squats
2 Burpee Pull Ups
100m Shuttle Run