12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Windmills
5 Non-Hand Supported Hip Airplanes
Into:
1:00 Shoulder Sink Stretch
1:00 Forearm Smash w/ BB
1:00 Sleeper Stretch
1:30 Frog Stretch
1:30 Childs Pose
COMP/SPORT
Power Snatch
Snatch
E90s x 8
Round 1 and 2: 4 Power Snatches @ 60%
Round 3 and 4: 3 Power Snatches @ 65%
Round 5 and 6: 2 Power Snatches @ 70%
Round 7 and 8: 1 Power Snatch @ 75%
Fitness
Metcon (AMRAP – Reps)
E3MOM x 4
10 Slam Balls
60 ft Seal Walk (30 Forward/30 Backward)
10 Slam Balls
Max Cal Machine
Metcon (Time)
Comp
6 Rounds for Time
6 Power Snatch (135/95)
12 T2B
36 DU
Sport
6 Rounds for Time
6 Power Snatch (95/65)
12 T2B
36 DU
Fitness
6 Rounds for Time
6 Power Snatch
12 Hanging Knee Raises
60 Single Unders