12th State CrossFit – CrossFit
Metcon
In 30 min running Clock
Open Workout 13.3
AMRAP 12
150 Wall Balls
90 Double Unders
30 Muscle Ups
6 Minutes to Find
3 Rep Max S2OH
AMRAP 12
17.1
10-20-30-40-50
DB Snatch
15 Burpee Box Jump Overs After Each Set of Snatches
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
S. 30 C2B Pull Ups
F. Partition as Needed, 180 Singles, 30 Jumping Pull Ups
Shoulder to Overhead (3 RM )
Metcon (AMRAP – Reps)
AMRAP 12
10 – 20 -30 – 40 – 50
DB Snatch
15 Burppee Box Jump Overs (24/20)
* 15 BBJO after each set of DB Snatch
C. (50/35)
S. (35/20)
F. Burpee Box Step Overs
Home WOD
Metcon (Time)
17.1
10-20-30-40-50
DB Snatch
15 Burpee Box Jump Overs After Each Set of Snatches
20 Min Cap