12th State CrossFit – CrossFit
Mobility
2:00 Banded Internal/External Hip Opener
1:00 Banded Frog Stretch
1:00 Banded Lat Stretch
1:00 Seated Knee Hug
1:00 Pigeon Pose
1:00 Prone Rhomboid Stretch
COMP/SPORT
Power Clean Max + Death By
Power Clean (0:00-8:00)
8 Minutes to Find A Power Clean Max
Rest 2:00
Fitness
Metcon (Calories)
EMOM 8:
1. Max Calorie Row
2. Max Calorie Bike
* keep a running total on both machines
* score is total calories over 8 minutes
Rest 2 Minutes
Death By (2 Rounds for reps)
10:00-30:00
Comp/ Sport
Death by Power Clean @ 65% 1 RM
Upon Exiting
Complete AMRAP w/ Remaining Time
200m Run
4 Power Cleans (Subtract 30/20lbs off 65%)
16 BW Step Ups
32 Double Unders
Fitness
Death By Power Clean @ Challenging Weight of Choice
Upon Exiting
Complete AMRAP w/ Remaining Time
200m Run
4 Power Cleans
16 BW Step Ups
64 Single Unders
Death By Power Clean = EMOM
1 Power Clean on Minute 1
2 Power Cleans on Minute 2
3 Power Cleans on Minute 3
* continue until you cannot complete the corresponding cleans within the minute