12th State CrossFit – CrossFit
Mobility
2 Rounds
:45 Bottom of Squat (Hold MB)
:30 Dead Hang from Rig
10 Ts + 8 Ys + 6 Row W Press
Into:
1:30 Banded Hamstring Mob.
1:00 Standing Quad Stretch
1:00 Banded Frog Stretch
1:00 Banded Internal Shoulder Mob.
COMP/SPORT
Power Clean
E90s x 8
Round 1 and 2: 4 Power Cleans @ 60%
Round 3 and 4: 3 Power Cleans @ 65%
Round 5 and 6: 2 Power Cleans @ 70%
Round 7 and 8: 1 Power Clean @ 75%
Fitness
Metcon (Weight)
E3MOM x 4
6 Double DB Power Clean
8 Farmer Carry Walking Lunge
10 Rennegade Rows
Max Cal Machine
Metcon
Metcon (6 Rounds for time)
Comp
E2MOM x 6
5 Deadlifts (245/175)
10 Box Jumps
17/15 Cal Machine
Sport
E2MOM x 6
5 Deadlifts (185/135)
10 Box Jumps
15/12 Cal Machine
Fitness
E2MOM x 6
5 Deadlifts
10 Box Step Ups
12/10 Cal Machine