12th State CrossFit – CrossFit
Metcon
Metcon (3 Rounds for reps)
Partner
8 MInutes
P1: 200m Run
5 Devils Press
P2 : Max Sit Ups
Rest 2
8 Minutes
P1: 150ft Sled Drag (Forward)
10 Box Jumps (Use Tires)
P2: Max Calorie Bike
Rest 2
8 Minutes
P1: 20 Db Front Rack Lunges
10 C2B Pull Ups
P2: Max Cal Row
* P1 and P2 Switch back and forth once P1 completes work and until the 8 Minutes is up.
Metcon (3 Rounds for reps)
Solo
8 MInutes
200m Run
5 Devils Press
25 Sit Ups
Rest 2
8 Minutes
150ft Sled Drag (Forward)
10 Box Jumps (Use Tires)
20/15 Calorie Bike
Rest 2
8 Minutes
20 Db Front Rack Lunges
10 C2B Pull Ups
20/15 Cal Row