12th State CrossFit – CrossFit
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
Ascending by 2
2 Hang Clean and Jerks (Each Arm)
2 Sumo Deadlifts (Each Arm)
* 20 Double Unders of 40 Singles Afer Each Set
4,4, 20/6,6,20 / 8,8, 20 ……
Rest 1 Minute
Metcon (AMRAP – Reps)
EMOM 7
10 – 15 Burpees
Rest 1 Minute
Metcon (Time)
For Time
Start where you ended on the first AMRAP and Work Backward
7 Min Cap