12th State CrossFit – CrossFit
Metcon
Metcon (Time)
For Time
1.5 K Row or 3 K Bike
Into
2 Rounds
60 Sit Ups
60 Lunges
into
1.5 K Row or 3 K Bike
Home WOD
Metcon (Time)
For Time
1 Round
90 Jump Rope or 45 Doubles
90 Hip Bridge
90 Jump Rope or 45 Doubles
2 Rounds
60 Sit Ups
60 Lunges
3 Rounds
30 DB Clean and Jerks (Alt by 5)
30 Air Squats