12th State CrossFit – CrossFit
Explosive Work
Metcon (3 Rounds for reps)
EMOM 12:
Min 1. Goblet Squat Jump
Min 2. Ham Curl Slides
Min 3. Prone Plank Body Saw
(Work for 45 Seconds Rest 15)
Metcon
Metcon (5 Rounds for reps)
E3MOM x 5
200m Run or 45 Jumping Jacks
20 Thrusters (10 Per Arm)
Max Burpee Box Jump or Step Up