12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises
20 Dead Bugs
Into:
1:00 Barbell Trap Smash
1:00 Barbell Forearm Smash
1:00 Sleeper Stretch
2:00 Double Chest Opener on Rig
COMP/SPORT
Hang Clean
E2MOM x 5
Build to a heavy set of 3
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4
500/400m Row + Max
R1. Max Burpees
R2. Max Single DB Hang Clean and Jerk Right Arm
R3. Max DB Plank Pull Through
R3. Max Single DB Hang Clean and Jerk Left Arm
Metcon
Metcon (Time)
Comp
2- 2- 2- 3
Buy In:
12 Bar Facing Burpees
9 Deadlifts (155/105)
6 Hang Cleans
3 S2OH
Until you complete
80 C2B Pull Ups
*1 Minute Rest Between Each Interval
Courtesy of Coach Benji
Sport
2- 2- 2- 3
Buy In:
12 Bar Facing Burpees
9 Deadlifts (135/85)
6 Hang Cleans
3 S2OH
Until you complete
50 C2B Pull Ups
*1 Minute Rest Between Each Interval
Courtesy of Coach Benji
Fitness
2- 2- 2- 3
Buy In:
12 Bar Facing Burpees
9 Deadlifts
6 Hang Cleans
3 S2OH
Until you complete
50 Pull Ups or Pull Up Scales
*1 Minute Rest Between Each Interval
Courtesy of Coach Benji