12th State CrossFit – CrossFit
Metcon
Metcon (AMRAP – Reps)
Ascending AMRAP 24
1 Back Squat
2 Burpees
3 Sit Ups
2 Back Squats
4 Burpees
6 Sit Ups
3/6/9
4/8/12
5/10/15
* E4MOM: 400m Run*
Runs don’t count towards score
Continue to increase Back Squats by 1, Burpees by 2 and Sit Ups by 3.
C. 165/115
S. 115/80
F. 95/65
Home WOD
Metcon (AMRAP – Reps)
Ascending AMRAP 24
1 Goblet Reverse Lunges (1 EL)
2 Burpees
3 V- Ups
2 Goblet Reverse Lunges (2 EL)
4 Burpees
6 V- Ups
3 Goblet Reverse Lunges (3 EL)
6 Burpees
9 V – Ups
4/8/12
5/10/15
** E4Min: 400m Run, 90 Jumping Jacks or 500m Row (Move for 2 Min) **
Lunges increase by 1 Each Leg
Burpees increase by 2
V- Ups increase by 3