12th State CrossFit – CrossFit
Metcon
Metcon (6 Rounds for weight)
E2MOM x 12 Alternating
1. Big Clean Complex : Climbing
2. 15 Bar Facing Burpees
C. 15 BFB S. 12 BFB F. 10 BFB
1 Big Clean Complex = 12 Reps
1 High Hang Squat Clean (HHSC)
1 Hang Squat Clean (HSC)
1 Full Squat Clean (SC)
1 Push Press
1 HHSC, 1 HSC, 1 SC, 1 Push Jerk
1 HHSC, 1 HSC, 1 SC, 1 Split Jerk
Home WOD
Metcon (6 Rounds for reps)
E2MOM x 12 Alternating
1. 10 Hang Squat Clean Thrusters Each Arm
2. 10 – 15 Burpees over DB