12th State CrossFit – CrossFit
Metcon
Metcon (2 Rounds for reps)
Partner
AMRAP 10
Buy In: 1.5k Row/1k Row (Split as needed)
with time Remining
Ascending AMRAP
2 Burpees Over Rower
2 Russian KB Swings
4/4, 6/6, 8/8
Rest 2
AMRAP 10
Buy In 1.5k Row/ 1k Row (Split as needed)
with time Remining
Ascending AMRAP
2 Wall Balls
2 Sit Ups
4/4, 6/6, 8/8
* After the buy in the workout will be performed as you go/I go.
Partner 1 does 2/2 then partner 2 does 2/2 ascending until 10 min mark
Metcon (2 Rounds for reps)
AMRAP 7
Buy In: 750 Row/500 Row
with time Remining
Ascending AMRAP
2 Burpees Over Rower
2 Russian KB Swings
4/4, 6/6, 8/8
Rest 2
AMRAP 7
Buy In 750 Row/500 Row
with time Remining
Ascending AMRAP
2 Wall Balls
2 Sit Ups
4/4, 6/6, 8/8