12th State CrossFit – CrossFit
Metcon
Metcon (Time)
For Time w/ Partner:
80 DB S2OH
80 DB Box Step Up (Farmers Carry Hold)
80 DB Push Up
80 DB Farmers Carry Lunge
320/280 Cal Machine
P1 Starts on 80s
P2 Starts on Cal Machine
* Split reps as needed
* The workout is complete when both
the 80s and the Cal Machine are Complete
Metcon (Time)
For Time Solo:
****
40 DB S2OH
****
40 DB Box Step Up (Farmers Carry Hold)
****
40 DB Push Up
****
40 DB Farmers Carry Lunge
****= 40/35 Cal Machine
* Workout ends once you finish the Farmers Carry Lunges
Next Level
Metcon (8 Rounds for time)
E90s x 8
200m Run
@ 15 Min Mark
750 Ft Backward Sled Drag
750 Ft Forward Sled Drag
Comment Weight on Sled