12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner
For Time:
200m Run (Together With KB)
40 CTB
60 Single KB OH Walking Lunge*
80/60 Cal Machine
100 Sit Ups
120 Burpees
100 Sit Ups
80/60 Cal Machine
60 Single KB OH Walking Lunge*
40 CTB
200m Run (Together With KB)
C. As Written
S. Pull Ups
F. Ring Rows
* KB of Choice
* Courtesy of Coach Maddy
Metcon (Time)
Solo
For Time:
200m Run (Together with KB)
20 CTB
30 Single KB OH Walking Lunge*
40/30 Cal machine
50 Sit Ups
60 Burpees
50 Sit Ups
40/30 Cal machine
30 Single KB OH Walking Lunge*
20 CTB
200m Run (Together with KB)
C. As Written
S. Pull Ups
F. Ring Rows
* KB of Choice
* Courtsey of Coach Maddy
Strength
Optional: Complete Before or After Class