12th State CrossFit – CrossFit
Metcon
Power Clean (EMOM 8 : 2 Power Cleans : Climbing )
Metcon (4 Rounds for reps)
3 Min on / 1 MIn rest x 4
6 Clusters
12 Burpees
Max Calories
C. 115/ 75, S. 95/65, F. 75/55
Home WOD
Metcon (4 Rounds for reps)
EMOM 8
Min 1. Max Goblet Hold Posterior Step Down (Alt Legs Per Round)
MIn 2. Max Alt Hamstring Sliders (With Towels)
Metcon (4 Rounds for reps)
3 Min on/ 1 Min rest x 4
4 Deadlifts
4 Hang Clusters
8 Burpees
Do all deadlifts and Clusters on right arm. Switch arms after burpees.
* Start where you left off each round.