12th State CrossFit – CrossFit
Metcon
Metcon (Time)
1 Mile Run
90 Step Ups
80 Sit Ups
70 Double Unders
60 DB Snatches
50 Cal Machine
40 MB Cleans
30 Burpees
20 Push Ups
10 DB OH Walking Lunges Each Leg
40 Min Cap
Home WOD
Metcon (Time)
100 Walking Lunges Each Leg
90 Double Unders or 2:1 Singles
80 Sit Ups
70 Step Ups
60 KB/DB Snatches
50 Hip Bridges
40 KB/DB 2 Arm Squat Cleans
30 Burpees
20 Push Ups
10 DB/KB S2OH
40 Min Cap