12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip 90-90s + Pigeon
10 Lu Raises + 8 Ys + 6 Row W Press
Into:
:30 Hip Airplane (Each Leg)
1:00 Dead Hang From Bar
1:30 Happy Baby
1:30 Childs Pose
COMP/SPORT
Metcon (Weight)
Snatch Complex
E90s x 8
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch
Fitness
Metcon (AMRAP – Reps)
E3MOM x 4
16 DB Snatch
16 Goblet Cyclist Squats
Max Cal Bike
Metcon (AMRAP – Reps)
Comp
E2MOM x 6
12/10 Cal Machine
8 Hang Power Snatch (95/65)
8 Lateral Barbell Burpees
Sport
E2MOM x 6
12/10 Cal Machine
6 Hang Power Snatch (75/55)
6 Lateral Barbell Burpees
Fitness
E2MOM x 6
10/8 Cal Machine
6 Hang Power Snatch
6 Lateral Barbell Burpees