12th State CrossFit – CrossFit
Metcon
Metcon (Time)
For Time
5K Row or 10K Bike
E3MOM
6 Burpees
6 KB Swings
30 Min Cap
Home WOD
Metcon (3 Rounds for reps)
AMRAP 8
6 Burpees
6 KB/DB Swings
12 KB/DB SA Step Ups
Rest 2
AMRAP 8
12 V- Ups
12 Renegade Rows (6 Each Arm)
24 Air Squats
Rest 2
AMRAP 8
24 Step Ups
24 Russian Twists
48 Jumping Jacks or 200m Run