12th State CrossFit – CrossFit
Explosive Work
Metcon (3 Rounds for reps)
EMOM 12:
Min 1. Dead Stop KB/DB Swing
Min 2. Cossack Drop Lunge
Min 3. DB/KB Windmill (Alt Arms Each Round)
(Work for 45 Seconds Rest 15)
4 rounds….scoring is for the 3 different exercises
Metcon
Metcon (Time)
For Time
10 SA Hang Clean and Jerks (Alt by 5)
10 Sit Ups
200 M Run or 45 Jumping Jacks
20/20
200m Run or 45 Jumping Jacks
30/30
200m Run or 45 Jumping Jacks
40/40
200m Run or 45 Jumping Jacks
50/50
200m Run or 45 Jumping Jacks