12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises + 8 Ys + 6 Row W Press
10 Plate Windmills
5 OH Squats w/ Plate
Into:
3 Rounds
:30 Banded Internal Shoulder Mob
:30 Double Chest Stretch on Rig
3 Rounds
:30 Banded Lat Stretch
:30 Front Rack Opener on Bench
COMP/SPORT
Snatch (Max Out Day)
Building to a Max
Fitness
Metcon (AMRAP – Reps)
E3MOM x 4 Alt
1000/800m Bike + Max Db Snatch
1000/800m Bike + Max Single DB Step Up
Metcon
Sling Shot (Time)
10 Power Snatches
20 Lateral Burpees Over Bar
30 Cal Row
40 Sit Ups
50 OHS
40 Sit Ups
30 Cal Row
20 Lateral Burpees Over Bar
10 Power Snatches
(115/75)
Compare to 10/19/2020