12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner
For Time
100 Cal Machine : Partner 2 Holds Top of Deadlift
400m Run (Both Run)
80 MB Cleans : Partner 2 Holds Bottom of Squat
400m Run (Both Run)
60 Push Ups : Partner 2 Holds Top of Plank
400m Run (Both Run)
40 Power Cleans : Partner 2 Holds bar in Front Rack
400m Run (Both Run)
20 Push Jerks : Partner 2 Holds Bar Overhead
C. 135/95
S. 115/75
F. 95/65
Metcon (Time)
Solo
For Time
80 Cal Machine
400m Run
60 MB Cleans
400m Run
40 Push Ups
400m Run
20 Power Cleans
400m Run
10 Push Jerks
C. 135/95
S. 115/75
F. 95/65
Home WOD
Metcon (Time)
80 Step Ups
400m Run or 500m Row 90 JJ
60 2 Arm DB/KB Squat Clean
400m Run or 500m Row or 90 JJ
40 Push Ups
400m or 500m Row or 90 JJ
20 DB Cleans Each Arm (From Floor)
400m Run or 500m Row or 90 JJ
10 Push Jerks Each Arm