12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Tib Raises (Pause At Top)
10 KB Pull Overs on Bench
Into:
1:00 Quad Roll
1:00 T-Spine Ext Over Roller
1:00 Couch Stretch
1:00 Pigeon Stretch
COMP/SPORT
Clean
Clean Work
EMOM 10
Min 1 and 2: 70% 1 RM
Min 3 and 4: 75% 1 RM
Min 5 and 6: 80% 1 RM
Min 7 and 8: 85% 1 RM
Min 9 and 10: 90% 1RM
Fitness
Metcon (Time)
12 Minute Cap
5-10-15-10-5
Double DB Hang Squat Cleans
50ft-100ft-150ft-100ft-50ft
Farmers Carry
5-10-15-10-5
Burpee Over DB
Metcon
Metcon (AMRAP – Reps)
Comp
3 Minutes Work / 1 Min Rest x 4
3 Sled Push Lengths
20/17 Calorie Machine
Max Sandbag Cleans
7 Sandbag Cleans
20/17 Calorie Machine
Max Sled Push
Sport
3 Minutes Work / 1 Min Rest x 4
3 Sled Push Lengths
17/14 Calorie Machine
Max Sandbag Cleans
7 Sandbag Cleans
17/14 Calorie Machine
Max Sled Push
Fitness
3 Minutes Work/ 1 Min Rest x 4
3 Sled Push Lengths
15/12 Calorie Machine
Max Sandbag Cleans
7 Sandbag Cleans
15/12 Calorie Machine
Max Sled Push
*1 Length = 1 Rep for Sled Push