12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hand Supported Cossack Squats
10 Table Tops
Into:
1:30 Couch Stretch
2:00 Weighted Straddle Sit
1:00 Standing Hamstring Stretch
1:00 Scorpion Stretch
1:00 Rhomboid Stretch
COMP/SPORT
Front Squat
12:00 To Find a Max Double
Fitness
Metcon (AMRAP – Reps)
AMRAP 10
1000m/900m Bike
Into
2 Rounds
20 KB Front Rack Walking Lunges
20 KB Deadlifts
W/ Time Remaining
Sled Push Down
Forward Sled Drag Back
*75ft = 1 Rep
Metcon
Metcon (Time)
Comp
3 Rounds for Time
21/18 Calorie Machine
15 C2B Pull Ups
9 Front Squats (185/135)
Sport
3 Rounds for Time
18/15 Calorie Machine
15 Pull Ups
9 Front Squats (145/100)
Fitness
3 Rounds for Time
15/12 Calorie Machine
15 Jumping Pull Ups or Ring Rows
9 Front Squats