12th State CrossFit – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner
AMRAP 30
Partner 1:
50 Sit Ups
40 DB Hang Clean ans Jerk (Alt by 5)
30 Box Jumps
20 MB Cleans
10 HR Push Ups
Partner 2.
Rows 500m or Bikes 1 K
Switch when you finish but pick up where YOU left off not your partner
C. (50/35 DB) (30/20 MB)
S. (35/20 DB) (20/14 MB)
F. Weight of Choice
* Score is total number of rounds completed between two partners. 500 and 1k doesnt count toward total
* DB Hang CNJ is with 1 DB Only
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
50 Sit Ups
40 DB Hang Clean and Jerks
30 Box Jumps
20 MB Cleans
10 HR Push Ups
500m Row or 1K Bike
C. (50/35 DB) (30/20 MB)
S. (35/20 DB) (20/14 MB)
F. Choice of Weight
Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
50 KB/DB Hang Clean and Jerk (alt by 5)
40 Box Jumps
30 2 Arm kb/db Squat Clean
20 HR Push Ups
10 Plank Pull Through each arm
400 m run or 2 min of Cardio