12th State CrossFit – CrossFit
Metcon
Metcon (AMRAP – Reps)
AMRAP 25
1 Mile Run
With Time Remaining Time
ASCENDING AMRAP
10 MB Cleans
10 Box Jumps or Step Ups
10 KB/DB Shoulder 2 OH
10 Cal Machine
20/20/20/20
30/30/30/30
** Bring Your own DB/KB **
Record Mile Time in Comments
Home WOD
Metcon (3 Rounds for reps)
In a 25 Min Window
AMRAP 10
ASCENDING AMRAP
10 2 ARM KB/DB Squat Clean
10 Sit Ups
10 Box Jumps or Step Ups
20/20/200
30/30/200
AMRAP 8
20 Elevated Lunges Each Leg
20 DB/KB Shoulder to OH (10 Each Arm)
AMRAP 7
12 Burpees
36 Double Unders/Taps or 72 Singles