12th State CrossFit – CrossFit
Metcon
Metcon (6 Rounds for reps)
KB Hell
In 3 Min
25 KB Swings
15 Burpees
Max KB Snatches (Alt By 5)
rest 1 min
In 3 Min
25 KB Swings
15 Burpees
Max KB Clean and Jerk ( Alt by 5)
rest 1 min
In 3 min
25 KB Swings
15 Burpees
Max Goblet Squats
Rest 5 Min then repeat Above
C. 55/35
S. 44/26
F. You choose or use a DB for the final Movements
Metcon (6 Rounds for reps)
KB Hell
Partner (Split as desired do max movement solo)
In 3 Min
30 KB Swings
20 Burpees
Max KB Snatches (Alt By 5)
rest 1 min
In 3 Min
30 KB Swings
20 Burpees
Max KB Clean and Jerk ( Alt by 5)
rest 1 min
In 3 min
30 KB Swings
20 Burpees
Max Goblet Squats
Rest 5 Min then repeat Above
C. 55/35
S. 44/26
F. Your choice or Use DB for final movements
Home WOD
Metcon (6 Rounds for reps)
KB Hell
In 3 Min
25 KB Swings
15 Burpees
Max KB Snatches (Alt By 5)
rest 1 min
In 3 Min
25 KB Swings
15 Burpees
Max KB Clean and Jerk ( Alt by 5)
rest 1 min
In 3 min
25 KB Swings
15 Burpees
Max Goblet Squats
Rest 5 Min then repeat Above