12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
For Max Effort OR NOT
Metcon
Metcon (3 Rounds for reps)
AMRAP 8
5 HR Push Ups
10 Reverse Lunges
15 Russian Twists (over and back = 1)
10/20/30
15/30/45
20/40/60
Rest 2 MIn
EMOM 10
200/150m Row or 400/300 Bike
* if you make each round in the minute your score is 10
Rest 2 Min
AMRAP 8
5 Ring Rows or Bar Rows
10 Air Squats
15 Sit Ups
10/20/30
15/30/45
20/40/60