12th State CrossFit – CrossFit
Metcon
Metcon (Time)
With a Partner
Metcon
100 Cal Machine
100 KB Swings
Then
Accumulate
200 Box Step Ups
*200m run*
One Partner starts Step Ups While the other is running 200m. Continue to switch till 200 Step Ups are complete.
Then
100 TTb
100 Cal Machine
* Split other work as needed*
C. (53/35)
S.(44/26)
F. Kb of Choice, Hanging Knee Raises
Metcon (Time)
Solo
Metcon
50 Cal Machine
50 KB Swings
Then
5 Rounds of
20 Step Ups
200m Run
Then
50 TTb
50 Cal Machine
C. (55/35)
S. (44/26)
F. KB of Choice, Hanging Knee Raises
Home WOD
Metcon (Time)
5 Rounds
20 KB Swings
20 Sit Ups
Into
5 Rounds
20 Step Ups
200 M Run or 45 Jumping Jacks