12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner:
Buy In: 800m Run (Together)
12 Rounds (ABA Style)
3 Muscle Ups
6 Box Jumps
12 DB Bench Press
Cash Out: 800m Run
S. 3 Burpee Pull Ups or 6 C2B Pull Ups
F. 3 Burpee Pull Ups / 6 Pull Ups or 6 Ring Rows
Metcon (Time)
Solo:
Buy In: 800m Run
6 Rounds
3 Muscle Ups
6 Box Jumps
12 DB Bench Press
Cash Out: 800m Run
S. 3 Burpee Pull Ups or 6 C2B Pull Ups
F. 3 Burpee Pull Ups / 6 Pull Ups or 6 Ring Rows
Strength
Back Squat (E3MOM x 4 )
4 Back Squats @ 80 – 85% 1RM
Back Squat (E2MOM x 3)
5 Back Squat Jumps @ 20 – 30% 1RM