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 10:
Nate
2 Muscle Ups
4 HSPU
8 KB Swings (70/55)
Muscle Up Scale: 4 C2B Pul Ups or Pull Ups, 2 Burpee Pull Ups
HSPU Scale: 4 Box HSPU, 4 Z- Press, 2 Wall Walks
* Choose the scale you need the most work on
Rest 5 Min
Metcon
Metcon (AMRAP – Rounds and Reps)
@ 15 Min Mark
AMRAP 10
4 Deadlifts
8 HR Push Ups
16 Pistols
Pistol Scales: Foot Behind, Foot In Front, Reverse Lunge, Feet Together Squat
C. (225/155)
S. (185/135)
F. (135/95)
Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 HR Push Ups
20 KB Swings
30 Lunges (Total)