12th State CrossFit – CrossFit
Metcon
Metcon (Time)
For Time
800M Run
40 Calorie Machine
30 MB Cleans
20 Hang Clean and Jerks
30 MB Cleans
40 calorie Machine
800M Run
C. (155/105)
S. (135/95)
F (115/75)
Home WOD
Metcon (Time)
For Time
400 M Run Or 90 Jumping Jacks
20 Burpees
20 2 Arm Kb/DB Squat Clean
40 Hang Clean and Jerks (Alt by 5)
20 2 Arm Kb/DB Squat Clean
20 Burpees
400m Run or 90 Jumping Jacks