12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises + 8 Ys + 6 Row W Press
10 Arm Circles w/ 5lb Plate (Forward& Back)
Into:
1:00 Banded Tricep Stretch (Low Anchor)
1:00 Banded Rhomboid Stretch (Eye Anchor)
:30 Dead Hang From Rig
1:00 Lizard Stretch
1:00 Childs Pose
COMP/SPORT
Snatch
15:00 To Build to a Max
Fitness
Metcon (AMRAP – Rounds and Reps)
E5MOM x 3
500/400m Row
24 Alt DB Snatch
16 Banded Low Row: Red or Blue
Max Banded OHS: Green or Black
Metcon
Metcon (Time)
Comp
2 Rounds
15 Hang Squat Snatch (115/75)
15 C2B Pull Ups
Into
500m Row
into
2 Rounds
15 OHS (115/75)
15 Toes to Bar
Sport
2 Rounds
15 Hang Squat Snatch (95/65)
10 C2B Pull Ups
Into
500m Row
into
2 Rounds
15 OHS (95/65)
10 Toes to Bar
Fitness
2 Rounds
15 Hang Power Snatch
10 Pull Ups/Ring Rows
Into
500m Row
Into
2 Rounds
15 Front Squats
10 Hanging Knee Raise