12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
For Max Effort or NOT
Metcon
Metcon (8 Rounds for reps)
EMOM 32
1. 16 DB Snatch
2. 8 – 10 Burpee Box Jump Overs
3. 20 Sit Ups
4. 10 – 15 Cal Machine
Adjust reps to allow for a minimum of 15s of rest each min.
Home WOD
Metcon (7 Rounds for reps)
EMOM 21
1. 16 DB Snatch
2. 8 – 10 Burpee Box Jump Overs
3. 20 Sit Ups