12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner
Buy In: 800m Run (Both)
30 BBJO
90 KB Sumo Deadlift HIgh Pull
30 BBJO
90 Pull Ups
30 BBJO
90 Russian KB Swings
30 BBJO
* Split Reps as needed
C. C2B Pull Ups
S. Pull Ups
F. Jumping Pull Ups or Ring Rows
Metcon (Time)
Solo
Buy In: 800m Run
15 BBJO
45 KB Sumo Deadlift HIgh Pull
15 BBJO
45 Pull Ups
15 BBJO
45 Russian KB Swings
15 BBJO
C. C2B Pull Ups
S. Pull Ups
F. Jumping Pull Ups or Ring Rows