12th State CrossFit – CrossFit
Metcon
Metcon (3 Rounds for reps)
Partner Workout
AMRAP 10 ABA Style
14 DB Snatches (7 Each Arm)
7 HSPU
14 DB Goblet Lunge
Rest 2
6 Min Max Cals
Rest 2
AMRAP 10 ABA Style
14 DB Hang Clean and Jerks (7 Each Arm)
7 TTB
14 DB Goblet Lunges
Metcon (3 Rounds for reps)
Solo
AMRAP 8
14 DB Snatches (7 Each Arm)
7 HSPU
14 DB Goblet Lunge
Rest 4
6 Min Max Cals
Rest 4
AMRAP 8
14 DB Hang Clean and Jerks (7 Each Arm)
7 TTB
14 DB Goblet Lunges
Home WOD
Metcon (3 Rounds for reps)
AMRAP 8
14 DB Snatches (7 Each Arm)
7 Pike HSPU
14 DB Goblet Lunge
Rest 2
AMRAP 8
40 Double Unders or 80 Singles
20 Air Squats
40 Russian Twists (over and back = 1 rep)
20 Air Squats
Rest 2
AMRAP 8
14 DB Hang Clean and Jerks (7 Each Arm)
7 V- Ups
14 DB Goblet Lunges