12th State CrossFit – CrossFit
Metcon
Hammer Time (Time)
For Time
1 Round
750m Row or 1.5K Bike
30 Hang Cleans
2 Rounds
500m Row or 1K Bike
15 Push Jerks
3 Rounds
250m Row or 500 Bike
5 Clean and Jerks
* Weights change when rounds change
C. 135/155/185
95/105/135
S. 115/135/155
75/85/105
F. 75/ 95/115
55/65/75
Home WOD
Metcon (Time)
For Time
1 Round
60 Box Jumps
30 KB 2 Arm Squat Cleans
2 Rounds
120 Jump Rope or 60 Double Unders
15 DB/KB Push Jerks Each Arm
3 Rounds
200m Run/ Row or 45 Jumping Jacks
5 DB/KB Clean and Jerks Each Arm