12th State CrossFit – CrossFit
Metcon
Metcon (Time)
With Partner
For Time:
400m Run (Both)
12 Rounds of (ABA Style)
5 HSPU
10/8 Cal Machine
15 Air Squats
800m Run (Both)
8 Rounds of DT (ABA Style)
400m Run (Both)
C. (155/105)
S. (135/85)
F. (95/65), Box HSPU or Z-Press
Metcon (Time)
Solo
For Time
400m Run
6 Rounds of
5 HSPU
10/8 Cal Machine
15 Air Squats
800m Run
4 Rounds of DT
400m Run
C. (155/105)
S. (135/85)
F. (95/65), Box HSPU or Z-Press
Mobility
9 Min Running Clock
90s Banded Shoulder Distraction (Band Around Wrist) (Each Arm)
AMRAP 4
10 Band Pull Aparts
10 Prone Banded Pass Through
2 Minutes Banded Wall Squat (Back on Wall Band Around Knees)
Home WOD
Metcon (Time)
6 Rounds
10 Push Ups
15 Air Squats
400m Run or 45 Jumping Jacks
4 Rounds (Each Arm)
12 SA DB Deadlifts
9 SA DB Hang Cleans
6 SA DB Push Jerks
(Alternate arms after the Push Jerk)