12th State CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
For Max Effort or NOT
Metcon
Metcon (Time)
With Partner
For Time
60 Cal Machine
80 Single DB Hang Clean and Jerk
100 Sit Ups
120 Single Db Step Up
100 Sit Ups
80 Single DB Hang Clean and Jerk
60 Cal Machine
* EMOM 4 Burpees
* Both Partners Burpee
* Split work as needed
C. (50/35)
S. (40/25)
F.(Your Choice)
Metcon (Time)
For Time
30 Cal Machine
40 Single DB Hang Clean and Jerk
50 Sit Ups
60 Single Db Box Step Up
50 Sit Ups
40 Single DB Hang Clean and Jerk
30 Cal Machine
* EMOM 4 Burpees
C. (50/35)
S. (40/25)
F. (Your Choice)
Home WOD
Metcon (Time)
For Time
30 Box Jumps
40 Single DB Hang Clean and Jerk
50 Sit Ups
60 Single Db Box Step Up
50 Sit Ups
40 Single DB Hang Clean and Jerk
30 Box Jumps
* EMOM 4 Burpees