12th State CrossFit – CrossFit
Metcon
Metcon (3 Rounds for reps)
Metcon
9 Min Work Rest 1 x 3
Round 1. 800m Run
Round 2. 1K Row or 2K Bike
Round 3. 200 Double Unders or 400 Singles
With Time remaining in each 9 Min interval.
AMRAP
10 HR Push Ups
15 KB Swings
20 V- Ups
Start fresh each interval. Record your buy-in time in the comments.
Home WOD
Metcon (3 Rounds for reps)
AMRAP 9
24 Double Unders
12 Goblet Squats
6 Burpee Box Jump
Rest 1 Min
AMRAP 9
200m Run or 45 Jumping Jacks
2 Turkish Get Ups (1 Each Arm)
Rest 1 Min
AMRAP 9
24 Sit Ups
12 American Swings
6 Burpee Over KB or DB