12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Windmills
10 Cossack Squats w/ Plate
Into:
1:00 Standing Quad Stretch
:30 Hip Circles (Both Directions)
1:30 Tricep Stretch on Rig
2:00 Double Chest Stretch on Rig
COMP/SPORT
Snatch + Hang Snatch
E90s x 8: Climbing
Fitness
Metcon (AMRAP – Reps)
E3MOM x 4
15 G2OH w/ Plate
150ft OH Plate Walk
15 Plank Roll Ins
Max Cal Row
Metcon
Metcon (Time)
Comp
6 Rounds for Time:
14/12 Cal Machine
12 DB Snatch (50/35)
12 Pistols
Sport
6 Rounds for Time:
12/10 Cal Machine
12 DB Snatch (40/25)
12 Pistol Scales
Fitness
6 Rounds for Time:
12/10 Cal Machine
10 DB Snatch
10 Pistol Scales