12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Comp:
27 – 21 – 15 – 9
Wall Balls (20/14)
Knees to Elbow
Lateral Barbell Burpees
Sumo Deadlift High Pull (95/65)
Sport:
24 – 18 – 12 – 6
Wall Balls (20/14)
Knees to Elbow
Lateral Barbell Burpees
Sumo Deadlift High Pull (75/55)
Fitness:
24 – 18 – 12 – 6
Wall Balls
Knees to Elbow
Lateral Barbell Burpees
Sumo Deadlift High Pull
Cap = 22 Minutes
Mobility
10 Min Running Clock
2 Min Barbell Quad Smash Right Leg
2 Min Barbell Quad Smash Left Leg
into
4 Min AMRAP
5 Prone Swimmers
5 Cat Cow
into
2 Min Barbell Calf Smash