12th State CrossFit – CrossFit
Metcon
Metcon (3 Rounds for reps)
AMRAP 10
Buy In
2K/1800 m Row
Max Deadlift (Partner Holds Hang)
Rest 2 Min
AMRAP 8
1.5k/1.2k Row
Max Hang Clean (Partner Hold Front Rack)
Rest 2 Min
AMRAP 6
1k/800 Row
Max Shoulder to OH (Partner Holds Over Head)
* Reps only count when the bar is in the Hold Position
* If you don’t make it off the rower your score is zero for that round
* if you Bike Double the Meters
C. 225/155, 145/95, 115/75
S. 185/125, 115/75, 95/65
F. Choice of descending weight
Metcon (3 Rounds for reps)
Solo
AMRAP 8
750m Row
15 Deadlifts
Rest 2 Min
AMRAP 6
500m Row or 1k Bike
10 Hang Clean
Rest 2 Min
AMRAP 4
250m Row or 500 Bike
5 Shoulder to OH
Every 50m = 1 Rep
750 = 15 Reps
C. 225/155, 145/95, 115/75
S. 165/115, 115/75, 95/65
F. Choice of descending weight