12th State CrossFit – CrossFit
Metcon
Metcon (3 Rounds for reps)
EMOM 12:
DB Push Press (Alt Arms Each Round)
Off Set Push Up + Row (Alternate Arms Each Round)
Superman Flutter Kicks
(Work for 45 Seconds Rest 15)
Metcon
Metcon (Time)
For Time
200 M Run or 45 Jumping Jacks
50 DB/KB Hang Clean and Jerks
50 Goblet Lunges
400 M Run or 90 Jumping Jacks
50 Goblet Lunges
50 DB/KB Hang Clean and Jerks
200 M Run or 45 Jumping Jacks