12th State CrossFit – CrossFit
Metcon
Metcon (Time)
For Time
1,000m Row /2k Bike
10 Deadlifts, 275/185
20 Pistols
750m Row /1.5k Bike
20 Deadlifts, 225/155
30 Pistols
500m Row /1k Bike
30 Deadlifts, 185/135
40 Pistols
C. 275, 225, 185
185, 155, 135
S. 225, 185, 155
155, 135, 95
F. 165, 135, 115
115, 95, 75
Metcon (Time)
For Time
1,000m Row /2k Bike
10 Deadlifts, 275/185
20 Pistols
750m Row /1.5k Bike
20 Deadlifts, 225/155
30 Pistols
500m Row /1k Bike
30 Deadlifts, 185/135
40 Pistols
C. 275, 225, 185
185, 155, 135
S. 225, 185, 155
155, 135, 95
F. 165, 135, 115
115, 95, 75
Home WOD
Metcon (Time)
For Time
40 Burpees
10 DB Deadlifts Each Arm (Alt by 10)
20 Pistols
30 Burpees
20 DB Deadlifts Each Arm (Alt By 10)
30 Pistols
20 Burpees
30 DB Deadlifts Each Arm (Alt by 10)
40 Pistols