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
Clean Complex (Weight)
E90s x 8
1 Clean Pull
1 High Hang Power Clean
1 Hang Power Clean
1 Low Hang Power Clean
Fitness
Metcon (AMRAP – Reps)
E3MOMx 4
5 Double DB Hang Cleans
75 Ft Farmers Carry
5 Double DB Deadlifts
75 Ft Farmers Carry
5 Double DB Hang Cleans
Max Cal Row or Bike
Metcon
Metcon (Time)
Comp
6 Rounds for Time:
15 Wall Balls
12 Box Jump Overs (24/20)
9 T2B
Sport
6 Rounds for Time:
15 Wall Balls
9 Box Jump Overs
6 T2B
Fitness
6 Rounds for Time:
15 Wall Balls
9 Box Step Overs
6 Hanging Knee Raises