12th State CrossFit – CrossFit
Mobility
2 Rounds
16 90-90s w/ Reach
:30 AMRAP Tib Raises
Into:
1:30 Banded Internal/External Hip Opener
1:00 Banded Samson Stretch
1:00 Banded Wall Squat
1:00 Calf Stretch on Wall
COMP/SPORT
Clean (12:00 To Find Max)
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 (*+4 Each Round*)
250m/200m Row
*8 Burpee Over Rower
150ft Suitcase Carry
*8 2 Arm KB Squat Cleans
Metcon
Metcon (Time)
Record First Effort
Comment Second Effort
Comp
30/25 Cal Machine
15 Hang Clean and Jerks (145/100)
100 Double Unders
Rest 3:00
100 Double Unders
15 Hang Clean and Jerks(145/100)
30/25 Cal Machine
Sport
25/20 Cal Machine
15 Hang Clean and Jerks (115/80)
100 Doube Unders
Rest 3
100 Double Unders
15 Hang Clean and Jerks(115/80)
25/20 Cal Machine
Fitness
20/15 Cal Machine
15 Hang Clean and Jerks
200 Single Unders
Rest 3
200 Single Unders
15 Hang Clean and Jerks
20/15 Cal Machine