12th State CrossFit – CrossFit
Metcon
()
Power Clean (8 x 1 )
EMOM x 8 : 1 Power Clean Climbing
Metcon (Time)
For Time
50 Lateral Burpees Over Bar
100/80 Cal Machine
EMOM: 1 Clean @ 70% of final weight
* Start with 1 Clean*
Home WOD
Metcon (4 Rounds for reps)
EMOM 8
Min 1 10- 15 Goblet Squat Jumps
Min 2 10 – 15 Weighted Dips
Metcon (Time)
For Time
50 Lateral Burpees Over KB or DB
100 Step Ups
EMOM: 5 KB Swings
* Start with 5 KB Swings*