12th State CrossFit – CrossFit
Metcon
Metcon (3 Rounds for reps)
EMOM 12
Goblet Hold Posterior Step Down
Split Stance RDL
Weighted Hollow Rocks
Metcon
Metcon (Time)
15 – 12 – 9 – 6 – 3
DB/KB Squat Snatch
Box Jump or Step Up
200M Run after each set of Box Jumps
Murph Prep V2
Metcon (Time)
600m Run
3 Rounds
25 Push Ups
50 Air Squats
600 M Run