12th State CrossFit – CrossFit
Metcon
Metcon (Time)
For Time
10 Box HSPU
20 Deadlifts
40 Box Jumps
60 Sit Ups
80/60 Cal Machine
60 Sit Ups
40 Box Jumps
20 Deadlifts
10 Box HSPU
C. 225/155, Toes on Box
S. 185/135, Knees on Box
F. 135/95, HR Push Ups or Z press
Home WOD
Metcon (Time)
For Time
10 Box or Pike HSPU
20 DB/KB Deadlifts Each Arm (Alt By 5)
40 Box Jumps
60 Sit Ups
120 Reverse Lunges
60 Sit Ups
40 Box Jumps
20 DB/KB Deadlifts Each Arm ( Alt By 5)
10 Box or Pike HSPU