12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner:
For Time
20 Tire Flips
40 Burpees Over Partner: Partner Holding Plank
400m Run w Med Ball
100 Med Ball Cleans
400m Run w Med Ball
40 Burpees Over Partner: Partner Holding Plank
20 Tire Flips
* Split Reps as Needed
* Both Partners Run : Only one has to carry the Med Ball : Switch when needed
Metcon (Time)
Solo:
For Time
10 Tire Flips
20 Burpees Over Bench
400m Run w Med Ball
50 Med Ball Cleans
400m Run w Med Ball
20 Burpees Over Bench
10 Tire Flips
* 400m Run by way of 2 x 200. 200 with Med Ball and 200 without Med Ball