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
Metcon
2:00 Rest Between Snatch and AMRAP
Snatch
8:00 To Build To Heavy Snatch
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
15 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
15 Hanging Knee Raises
10 Snatches
10 Pull Up Scales