12th State CrossFit – CrossFit
Metcon
Metcon (3 Rounds for reps)
With a Partner
AMRAP 8
P1. 500/400m C2 Bike
P2. Max Backward Sled Drag
Each Length = 1 Rep
Down and Back = 2 Reps
* Count only the Reps on Sled
Rest 2
AMRAP 10
ABA Style
200m Run
10 Kb Sumo Deadlift High Pull
8 Burpees
Rest 2
AMRAP 8
P1. 500/400m Echo Bike
P2. Max Single Unders
* Count only the Single Unders
Metcon (3 Rounds for reps)
Solo:
AMRAP 8
500/400m Bike
150 ft Backward Sled Drag
500/400 Counts as 2 Reps
Each Sled Drag Counts as 2 Reps
Rest 2
AMRAP 10
200m Run
10 Kb Sumo Deadlift High Pull
8 Burpees
Rest 2
AMRAP 8
500/400m Echo Bike
100 Single Unders
Strength
Optional: Complete Before or After Class
Clean Complex (Every 1:15 x 12 (15 Min) )
1 Clean + 1 Clean and Jerk
* Drop the bar between the clean and the clean and jerk
* Build to a heavy