12th State CrossFit – CrossFit
Metcon
Metcon (3 Rounds for reps)
EMOM 12:
Dead Stop KB/DB Swing
Cossack Drop Lunge
DB/KB Windmill (Alt Arms Each Round)
(Work for 45 Seconds Rest 15)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
30 Sumo Deadlift High Pull
60 Double Unders
30 DB or KB OHS Squats (15 Each Arm) (Split as needed)
200m Run
* if you don’t feel comfortable doing OHS do 30 Goblet Squats