12th State CrossFit – CrossFit
Metcon
Front Squat (8 x 3 )
Every 90s x 8
3 Front Squats
Climbing
Sunny Side Up (Time)
For Time
30 Snatches
50 Air Squats
30 Clean and Jerks
50 Double Unders
30 Burpees
C. 135/95
S. 115/75
F. 95/65
Cap 14 Min
Home WOD
Metcon (4 Rounds for reps)
E90s x 8 Alternating
8 Weighted Bulgarian Split Squats Each Leg
Tempo
2,2,1,1
8 SL Weighted RDL Each Leg
Metcon (Time)
@ 15 Min Mark
For Time
25 DB/KB Snatches Each Arm
50 Air Squats
25 Hang Clean and Jerks Each Arm
50 Double Unders or 100 Singles
25 Burpees
Cap 14 Min