12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner
6 Rounds Each
P1. Max Cal Machine
P2. 12 KB Swings
9 Goblet Squats
6 Burpee Box Jump Overs
* Both partners run 200m together after you both complete a full round on the machine and the KB.
* Score = time – total number of calories. Each calorie counts as 1 second.
Metcon (Time)
Solo
6 Rounds
15/12 Calorie Machine
12 KB Swings
9 Goblet Squats
6 Burpee Box Jump Overs
200m Run
Strength
Optional: Complete Before or After Class
Clean Complex (E90s x 10 )
1 Clean + 1 Front Squat + 1 Jerk
@ 60, 65, 70, 75, 80,
85, 75, 80, 85, 90 %