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12th State CrossFit – CrossFit
Mobility
2 Rounds
20 Hip 90-90s w/ Reach
10 Row W Press
Into:
1:00 Banded Ankle Mob.
1:30 Banded Samson Stretch
1:30 Banded Hamstring Mob.
1:30 Banded Pigeon Pose
COMP/SPORT
Clean
EMOM 12
1 Clean
65, 70, 75, 80
70, 75, 80, 85
75, 80, 85, 90
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 (+5 Cals)
15 Cal Row
2 Turkish Get up (EA)
15 Cal Bike
150ft Plate Push
Metcon
Metcon (Time)
Record First Effort
Comment Second Effort
Comp
12 Burpee Box Jump Overs (24/20)
15 Hang Squat Cleans (155/105)
21/18 Cal Machine
Rest 3 Minutes
21/18 Cal Machine
15 Hang Squat Clean
12 Burpee Box Jump Overs
Sport
12 Burpee Box Jump Overs
15 Hang Squat Cleans (135/85)
18/15 Cal Machine
Rest 3 Minutes
18/15 Cal Machine
15 Hang Squat Clean
12 Burpee Box Jump Overs
Fitness
12 Burpee Box Step Overs
15 Hang Squat Cleans
15/12 Cal Machine
Rest 3 Minutes
15/12 Cal Machine
15 Hang Squat Cleans
12 Burpee Box Step Overs