12th State CrossFit – CrossFit
Mobility
2 Rounds
15 KB Pull Overs
10 SL Calf Raises
Into:
2:00 Banded Wall Squat
1:00 Weighted V Sit
1:00 Pigeon
1:00 Calf Stretch on Rig
COMP/SPORT
Clean Complex
E90s x 10 Alt
1. 3 Clean Pulls from Floor + 1 Clean
2. 1 Yo-Yo Clean
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 (Ascending +4)
500m/400m Bike
8 Double DB Cleans
150ft Forward Sled Drag w/ Arms Up
8 Burpee Broad Jumps
150ft Backward Sled Drag
Metcon
Metcon (Time)
Record First Effort
Comment Second Effort
Comp
20 Box Jump Overs
40 Sit Ups
20 Hang Power Cleans (155/105)
Rest 3 Minutes
20 Hang Power Cleans
40 Sit Ups
20 Box Jump Overs
Sport
20 Box Jump Overs
40 Sit Ups
20 Hang Power Cleans (135/85)
Rest 3 Minutes
20 Hang Power Cleans
40 Sit Ups
20 Box Jump Overs
Fitness
20 Box Step Overs
40 Sit Ups
20 Hang Power Cleans
Rest 3 Minutes
20 Hang Power Cleans
40 Sit Ups
20 Box Step Overs
* weight of choice