12th State CrossFit – CrossFit
Metcon
If you are attending the gymnastic clinic tomorrow, feel free to do sit ups or toes to rig to save your hands.
Metcon (Time)
Partner:
5K Row For Time
P1: Starts the Row
P2: Complete
6 Single Arm Russian KB Swings
12 Toes 2 Bar
6 Single Arm Russian KB Swings
12 Lunges (Body Weight)
* Switch Roles When P2 Finishes the Lunges until you get to 5K.
* F/F: 4k Row
* F/M: 4.5K Row
Metcon (Time)
Solo:
5 Rounds
500/400m Row
6 Single Arm Russian KB Swing
12 Toes to Bar
6 Single Arm Russian KB Swing
12 Lunges (Body Weight)