12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
For Max Effort OR NOT
Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner
AMRAP 30
1 Mile Run (Both)
into
AMRAP
100 Push Ups
200 Sit Ups
300 Air Squats
2k Row or 4K Bike
* Split amrap as needed
Metcon (AMRAP – Rounds and Reps)
Solo
AMRAP 30
1 Mile Run
into
AMRAP
50 Push Ups
100 Sit Ups
150 Air Squats
1k Row or 2K Bike
Home WOD
Metcon (Time)
For Time:
1 Mile Run
50 Push Ups
100 Sit Ups
150 Air Squats