12th State CrossFit – CrossFit
Mobility
2 Rounds
5 0 to 90s (ea. side)
10 Plate Windmills (ea. side)
Into:
2:00 Banded Squat on Wall
1:00 Figure 4 on Wall
1:00 Cobra
1:00 Prone Front Rack Opener
COMP/SPORT
Clean
EMOM 12
1 Clean
70, 75, 80, 85,
75, 80, 85, 90
80, 85, 90, 90+
Fitness
Metcon (AMRAP – Reps)
AMRAP 12
1000m/800m Bike
150ft Farmers Carry
100 Jump Rope
25 Slam Balls
Subtract 5 Slam Balls Each Round
Metcon
Metcon (Time)
Record First Effort
Comment Second Effort
Comp
150ft Sled Push
20 Sumo Deadlift High Pulls (115/80)
15 Bar Facing Burpees
Rest 3 Minutes
15 Bar Facing Burpees
20 Sumo Deadlift High Pulls (115/80)
150ft Sled Push
Sport
150ft Sled Push
20 Sumo Deadlift High Pulls (95/65)
15 Bar Facing Burpees
Rest 3 Minutes
15 Bar Facing Burpees
20 Sumo Deadlift High Pulls (95/65)
150ft Sled Push
Fitness
150ft Sled Push
20 Sumo Deadlift High Pulls
10 Bar Facing Burpees
Rest 3 Minutes
10 Bar Facing Burpees
20 Sumo Deadlift High Pulls
150ft Sled Push