12th State CrossFit – CrossFit
Metcon
Metcon (Time)
For Time:
10 Kb Snatches (5 Each Arm)
20 Reverse Lunges
10 Kb Snatches (5 Each Arm)
30 Sit Ups
20 Reverse Lunges
10 Kb Snatches (5 Each Arm)
40 Cal Machine
30 Sit Ups
20 Reverse Lunges
10 Kb Snatches (5 Each Arm)
50 KB Swings
40 Cal Machine
30 Sit Ups
20 Reverse Lunges
10 Kb Snatches (5 Each Arm)
Home WOD
Metcon (Time)
For Time:
10 Kb Snatches (5 Each Arm)
20 Reverse Lunges
10 Kb Snatches (5 Each Arm)
30 Sit Ups
20 Reverse Lunges
10 Kb Snatches (5 Each Arm)
40 Double Unders or 80 Singles
30 Sit Ups
20 Reverse Lunges
10 Kb Snatches (5 Each Arm)
50 KB Swings
40 Double Unders or 80 Singles
30 Sit Ups
20 Reverse Lunges
10 Kb Snatches (5 Each Arm)