12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
For Max Effort OR NOT
Metcon
Metcon (Time)
With a Partner
For Time
With Partner
800 M Run (Together w/ Med Ball)
8 Rounds (ABA Style)
9 MB Cleans
12 Box Jumps
15 Wall Balls
Into
8 Rounds (ABA Style)
8 KB Snatch Right Arm
12 T2Bar
8 KB Snatch Left Arm
800M Run (Together w/ Med Ball)
C. (20/14), (24/20), (53/35)
S. (20/14), (24/20), (44/26)
F. Box Step Overs, Hanging Knee Raises, DB Snatch if needed
Metcon (Time)
Solo
For Time
With Partner
800 M Run (400 w/ Med Ball)
4 Rounds
9 MB Cleans
12 Box Jumps
15 Wall Balls
Into
4 Rounds
8 KB Snatch (Each Arm)
12 T2Bar
800M Run (400 w/ Med Ball)
C. (20/14), (24/20), (53/35)
S. (20/14), (24/20), (44/26)
F. Box Step Overs, Hanging Knee Raises, DB Snatch if needed