12th State CrossFit – CrossFit
Metcon
0 – 21
20 BFBurpees
20 Squat Snatches
25 BFBar Facing Burpees
15 Squat Snatches
30 BFBurpees
10 Squat Snatches
* You have until 14 Min Mark to Complete the Work Above*
* If you finish you get 3 More Minutes*
35 BFBurpees
5 Squat Snatches
* You have until 17 Min to complete Work Above*
* If you finish you get 4 More Minutes*
40 BFBurpees
Max Squat Snatches
** If you don’t complete the first portion of work in under 14 MInutes
rest until the 17 Min mark and complete 40 BFBurpees for Time**
@ 25 Min Mark
1K Row for Time
Metcon (AMRAP – Reps)
0 – 21
20 BFBurpees
20 Squat Snatches
25 BFBar Facing Burpees
15 Squat Snatches
30 BFBurpees
10 Squat Snatches
* You have until 14 Min Mark to Complete the Work Above*
* If you finish you get 3 More Minutes*
35 BFBurpees
5 Squat Snatches
* You have until 17 Min to complete Work Above*
* If you finish you get 4 More Minutes*
40 BFBurpees
Max Squat Snatches
C. (95/65), (135/95), (155/105), (185/125), (225/155)
S. (75/55), (95/65), (115/75), (135/95), (155/105)
F. (You choose weight and climb every other set) (Power If needed)
Metcon (Time)
40 Bar Facing Burpees for Time
** Start @ 17 Min Mark**
** This only applies to athletes that don’t make it past the 14 Min Mark**
1K Row (Time)
Max Effort 1K Row