12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Weighted Straddle Extension (Weight on Upper Back)
10 Frog Rocks
Into:
2:00 Couch Stretch
1:00 Pigeon Stretch
1:00 Seated Hamstring Stretch
2:00 Quad Smash
COMP/SPORT
Front Squat
E3MOM x 5
10, 8, 6, 4, 2
Fitness
Metcon (AMRAP – Reps)
AMRAP 10
1000m/900m Bike
Into
2 Rounds
8 1 1/4 KB Goblet Squat
16 KB Death March
W/ Time Remaining
Max Plate Push
*75ft = 1 Rep
Metcon
Metcon (Time)
Comp
For Time
300ft Sled Push
40 DB Front Rack Lunges (50/35)
50/40 Calorie Machine
40 DB Front Rack Lunges
300ft Sled Push
Sport
For Time
300ft Sled Push
40 DB Front Rack Lunges (40/25)
50/40 Calorie Machine
40 DB Front Rack Lunges
300ft Sled Push
Fitness
For Time
300ft Sled Push
40 DB Front Rack Lunges
40/30 Calorie Machine
40 DB Front Rack Lunges
300ft Sled Push
Next Level
Power Clean
8 Minutes to Build to a Heavy Power Clean
@ 10 Min Mark
E20s x 5 Min (15 Reps Total)
1 Power Clean@ 85%