12th State Crossfit

(919) 977-7996

807 Hodges St. Raleigh, NC 27608

Members Free Class

Members

Daily Workouts

April 16

WOD

CrossFit - Wed, Apr 16
Mobility

EMOM 8:
1. 10 KB Halos (Each Direction)
1. 12 Banded Pull Aparts
Into:
1:00 Pec Stretch on Wall (Arm up at 45 Degrees)
1:00 Wall Hinge
1:00 Sleeper Stretch
1:00 Trap Smash w/ Barbell

COMP/SPORT
Snatch (Weight)

12 Minutes to Work to Heavy Complex
1 Snatch Pull + 1 Hang Snatch + 1 OHS

Fitness
Metcon (Time)

12 MInutes to complete
30 Plate G2OH
30 Box Step Ups
1k Bike
20 Plate G2OH
20 Step Ups
1k Bike
10 Plate G2OH
10 Step Ups

Metcon
Anniebel (Time)

50-40-30-20-10

Double Unders

Sit Ups

*6 Snatches After Each Set of Sit Ups

Comp

135/95

Sport

115/75

Fitness

*Double the jump rope volume for single unders

*Weight of Choice

Training Notes

March 1, 2025

View All

Helpful Links

Announcements

Is your group or company interested in a wellness challenge for long term success?

We offer 6-Week Employee Wellness Challenges.  Details can be found HERE