12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner
40 Toes To Bar
40 Deadlifts (185/135)
80 Lateral Barbell Burpees
800m Run: Split by 400s
80 Lateral Barbell Burpees
40 Deadlifts (185/135)
40 Toes to Bar
Partner B accumulate 320 / 280 cals on Machine.
Switch as desired.
Workout is over when all reps are complete.
Sport: 155/105
Fitness: Hanging Knee Raises/ Weight of Choice
Metcon (Time)
Solo
20/17 Cal Machine
20 Toes to Bar
***
20 Deadlifts (185
***
40 Lateral Burpees
***
400m Run
***
40 Lateral Burpees
***
20 Deadlifts
***
20 Toes to Bar
***
***= 20/17 Cal Machine
C. 185/135
S. 155/105
F. Weight of Choice/ Hanging Knee Raises