12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner:
150/120 Cal Machine
150 Sit Ups: Partner Holds Plank
100/80 Cal Machine
100 KB Swings: Partner holds DBs in Farmer Carry Hold
50/40 Cal Machine
50 Burpee Box Jump Over: Partner Holds Wall Sit
Partners Split Calories as Needed
Metcon (Time)
Solo:
75/60 Cal Machine
75 Sit Ups
50/40 Cal Machine
50 KB Swings
25/20Cal Machine
25 Burpee Box Jump Over
Strength
Back Squat (E3MOM x 4 then E2MOM x 3)
E3MOM x 4
3 Back Squats @ 87 – 90% 1RM
Then
E2MOM x 3
5 Back Squat Jumps @ 30% 1RM
* Record only your Heavy Back Squat Numbers