12th State CrossFit – CrossFit
Metcon
Metcon (5 Rounds for reps)
3 Min On Rest 1 x 5
16 KB/DB Step Ups
8 Dips
16 Sumo Deadlift High Pulls
8 Dips
48 DU or 96 Singles
* Start where you left off *
Metcon (AMRAP – Reps)
@ 22 Min Mark – 4 Min (2 sets At Each Movement)
Tabata Core Cash Out
Hollow Rocks
Toe Touches
Penguin Taps
Plank
Murph Prep V2
Metcon (Time)
10 Rounds
200m Run
10 Push Ups
20 Air Squats