12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
For Max Effort OR NOT
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
60 Cal Machine
**
30 Sit Ups
**
60 Step Ups, 20″ All
**
30 Sit Ups
**
**= Complete 5 Burpees after Each Exercise before moving to the next movement
Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
120 Jumping Jacks
**
30 Sit Ups
**
60 Step Ups, 20″ All
**
30 Sit Ups
**
**= Complete 5 Burpees after Each Exercise before moving to the next movement