12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner:
400m Barbell Carry *
600m Run *
80 Sit Ups
80 Strict Press: Partner 2 Holds Weight OH
80 Sit Ups
600m Run *
400m Barbell Carry*
C. 75/55
S. 65/45
F. Weight of Choice
* Partners Do Work Together
-Hold the barbell like a suitcase by the collars
-Switch hands half way
Metcon
Metcon (Time)
Solo:
400m DB Suitcase Carry (200 Right Arm/200 Left Arm)
600m Run
40 Sit Ups
40 Strict Press
40 Sit Ups
600m Run
400m DB Suitcase Carry (200 Right Arm/200 Left Arm)
C. 75/55
S. 65/45
F. Weight of Choice
Strength
Optional: Complete Before or After Class
Clean and Jerk (E90s x 10)
1 Clean and Jerk
@65, 70, 75, 80, 85,
90, 80, 85, 90, 90+ %