12th State CrossFit – CrossFit
Metcon
Metcon (3 Rounds for reps)
Partner:
AMRAP 10
Buy In: 600m Run (Together)
P1: 20 DB Farmers Carry Walking Lunges + 20 DB Push Press
P2: Max Sit Ups
Rest 2
AMRAP 8
Buy In: 400m Run (Together)
P1: 10 Double DB Hang Cleans + 10 DB Front Squats
P2: Max Toes to Bar
Rest 2
AMRAP 6
Buy In: 200m Run (Together)
P1: 2 Man Makers
P2: Max Plank
* Runs don’t count as reps
* Score is total reps including the max effort exercise.
* Each 40s Plank counts as 4 Reps: 10s per rep
Metcon (3 Rounds for reps)
Solo:
AMRAP 10
Buy In: 600m Run
20 DB Farmers Carry Walking Lunges
20 DB Push Press
20 Sit Ups
Rest 2
AMRAP 8
Buy In: 400m Run
10 Double DB Hang Cleans
10 DB Front Squats
10 Toes to Bar
Rest 2
AMRAP 6
Buy In: 200m Run
2 Man Makers
40s Plank
* Each 40s Plank counts as 4 Reps