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 Complex
Clean
E90s x 10 Alt
1. 3 Hang Pulls from Hang Position + 1 Clean from Hang Position
2. 1 Hang Clean + 1 Low Hang Clean
* Add Weight After 1 Hang Clean + 1 Low Hang Clean
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
Ascending + 10 Each Round
250/200m Row
150ft Farmers Carry
10 MB Cleans
150ft Backward Sled Drag
10 Hollow Rocks
Metcon
Sprint – Rest – Sprint (Time)
Record First Effort, Comment Second
Comp
20 Front Squats (135/95)
200m Run
100 Double Unders
Rest 3 Minutes
100 Double Unders
200m Run
20 Front Squats (135/95)
Sport
20 Front Squats (115/75)
200m Run
75 Double Unders
Rest 3 Minutes
75 Double Unders
200m Run
20 Front Squats (115/75)
Fitness
20 Front Squats
200m Run
150 Single Unders
Rest 3 Minutes
150 Single Unders
200m Run
20 Front Squats