12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Prone Press Outs w/ PVC
15 Banded Straight Arm Pull Downs
Into:
1:00 External Shoulder Mob. w/ PVC
1:00 Lat Prayer Stretch w/ PVC
1:00 Sleeper Stretch
1:00 Double Chest Stretch on Rig
COMP/SPORT
Snatch
0:00 – 10:00
Find a 1 Rep Max Snatch
@12:00 Mark Start Metcon
Fitness
Metcon (AMRAP – Reps)
0:00 – 10:00
EMOM 10
Min 1. Max Cal Bike
Min 2. Max A-E
A: Max Alt DB Hang Snatch
B. Max Alt DB Snatch
C. Max Double Db Hang Snatch
D. Max Double DB Snatch
E. Max Devils Press
@ 12 Min Mark Start Metcon
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
12:00 – 27:00
AMRAP 15
5 Snatches @ 80% 1RM
10 C2B Pull Ups
15 Box Jump Overs
20 Sit Ups
Sport
12:00 – 27:00
AMRAP 15
5 Snatches @ 80% 1RM
10 Pull Ups
15 Box Jump Overs
20 Sit Ups
Fitness
12:00 – 27:00
AMRAP 15
5 Snatches
10 Pull Ups or Pull Up Scales
15 Box Step Overs
20 Sit Ups