12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip 90-90s Into Pigeon
15 Supermans
Into:
2:00 Frog Stretch
2:00 Samson Stretch
1:00 Calf Stretch on Rig
1:00 Dead Hang From Rig
COMP/SPORT
Clean
EMOM 10
Min 1 and 2: 65% 1 RM
Min 3 and 4: 70% 1 RM
Min 5 and 6: 75% 1 RM
Min 7 and 8: 80% 1 RM
Min 9 and 10: 85% 1RM
Fitness
Metcon
Metcon (4 Rounds for reps)
Comp
3 Minutes Work / 1 Min Rest x 4
6 Hang Squat Cleans (135/95)
200m Run
Max Burpee Box Jump Overs
12 Burpee Box Jump Overs
200m Run
Max Hang Squat Cleans
Sport
3 Minutes work / 1 Min Rest x 4
6 Hang Squat Cleans (115/80)
200m Run
Max Burpee Box Jump Overs
10 Burpee Box Jump Overs
200m Run
Max Hang Squat Cleans
Fitness
3 Minutes work / 1 Min Rest x 4
6 Hang Squat Cleans
200m Run
Max Burpee Box Jump Overs
10 Burpee Box Jump Overs
200m Run
Max Hang Squat Cleans