12th State CrossFit – CrossFit
Metcon
Metcon (Distance)
PARTNER
In a 25 Min Window
800m Weighted Run (Alt by 400s Carrying DB)
10 Rounds (ABA/BAB Style)
8 DB Step Ups
16 DB Hang Clean and Jerks (8EA)
8 Burpees
Max Alternating 200m Runs
Metcon (Distance)
Solo
In a 20 Min Window
600m Run with DB
5 Rounds
8 DB Step Ups
16 DB Hang Clean and Jerks (8 EA)
8 Burpees
Max Meter Run
Home WOD
Metcon (3 Rounds for reps)
AMRAP 7
Ascending Amrap
2 DB/KB Step Ups
2 DB/KB Hang Clean and Jerks (Each Arm)
4 Sit Ups
4/4/8
6/6/12
8/8 16
EMOM 7
10 – 15 Burpees
AMRAP 7
Start where you finished and work back
If you beat your time comment what your score was for last part.