12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Prone Press Outs w/ PVC
15 Banded Straight Arm Pull Downs
Into:
1:00 External Shoulder Mob. w/ PVC
1:00 Lat Prayer Stretch w/ PVC
1:00 Sleeper Stretch
1:00 Double Chest Stretch on Rig
COMP/SPORT
2:00 Rest Between Snatch and Metcon
Snatch
8:00 To Build To Heavy Snatch
Fitness
2:00 Rest Between AMRAP and Metcon
Metcon (AMRAP – Reps)
E4MOM x 2
20 Plate G2OH
40 Plate Hops
20 Deficit Reverse Lunges From Plate
Max Cal Bike
Metcon (AMRAP – Rounds and Reps)
Comp
AMRAP 20
400m Run
20 Toes To Bar
10 Snatches @ 70% of heavy for the day
5 Ring Muscle Ups
Sport
AMRAP 20
400m Run
20 Toes To Bar
10 Snatches @ 70% of heavy for the day
5 Bar Muscle Ups or 10 C2B Pull Ups
Fitness
AMRAP 20
400m Run
20 Hanging Knee Raises
10 Snatches
10 Pull Up Scales