12th State CrossFit – CrossFit
Metcon
Metcon (4 Rounds for reps)
EMOM 25 : Comp
1. 1 Round Cindy
2. 25 Sit Ups
3. 1 Round of Macho Man (185/135)
4. 18/15 Cal Machine
5 Rest
EMOM 25 : Sport
1. 1 Round Mod Cindy
2. 20 Sit Ups
3. 1 Round of Macho Man (155/105)
4. 15/12 Cal Machine
5 Rest
Mod Cindy = 3 Pull Ups, 6 Push Ups, 12 Air Squats
EMOM 25 : Fitness
1. 1 Round Mod Cindy
2. 20 Sit Ups
3. 1 Round of Macho Man (115/75)
4. 12/10 Cal Machine
5 Rest
F. Cindy = 3 Pull Ups, 6 Push Ups, 12 Air Squats
Each Min Record Your Numbers You Hit. If your numbers are inconsistent use the lowest number.
Home WOD
Metcon (5 Rounds for reps)
EMOM 25
1. Max DB Snatches
2. 25 Sit Ups
3. Max Goblet Squats
4. 50 Double Unders
5. Rest
Add up all the reps from each exercise for each round.