Announcements
**Thanksgiving Day class times are at 7:15 & 9am**
12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Weighted Ankle Rocks (:3 Pause w/ Each Rep)
20 Hip 90-90s
Into:
1:30 Banded Frog Stretch
1:30 Banded Samson Stretch
1:30 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
6 KB Swings
6 Pistols
100m Suitcase Carry (50 /Each Side)
12 KB Swings
12 Pistols
100m Suitcase Carry (50 /Each Side)
18 KB Swings
18 Pistols
100m Suitcase Carry (50 /Each Side)
24 KB Swings
24 Pistols
100m Suitcase Carry (50 /Each Side)
* Increase KBS and Pistols by 6 Each Round
*50m = 1 Rep
C: (55/35)
S: (45/25)
F: Weight of Choice
Rest 2 Minutes
@ 14 Min Mark
EMOM 12
1. 1 Turkish Get Up Right Arm + 60 Ft OH Carry
2. 1 Turkish Get Up Left Arm + 60 Ft OH Carry
3. 6 Single Leg RDL (Each Leg )
4. 16 KB Plank Pull Throughs
*Score = 12:00 AMRAP