12th State CrossFit – CrossFit
Partner Workout
Metcon (2 Rounds for reps)
Partner
@ 0 – 12
25 HSPU
50 Lateral Burpees Over Bar
100 Sit Ups
50 Pull Ups
Max Bear Complex
@ 12 – 24
50 Pistols
100 Box Jump Overs
50 TTB
25 Bear Complex
Max Lateral Barbell Burpees
1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press from Back Rack
C. 135/95
S. 115/75
F. 95/65
Solo Workout
Metcon (2 Rounds for reps)
Solo
@ 0 – 12
15 HSPU
30 Laterall Burpees Over Bar
60 Sit Ups
30 Pull Ups
15 Bear Complex
Rest until start of next 12 Min
@ 12 – 14
30 Pistols
60 Box Jump Overs
30 TTB
15 Bear Complex
Max Burpees Over Barbell
C. 135/95
S. 115/75
F. 95/65
Home WOD
Metcon (2 Rounds for reps)
AMRAP 10
15 Pike HSPU
30 Lateral Burpees Over DB or KB
60 Sit Ups
30 KB/Db Swings
15 2 Arm KB Squat Clean
Rest 2
AMRAP 10
30 PIstols
60 Box Jumps
30 Straight Leg Raises with DB over Chest
15 2 Arm KB Squat Clean
30 Lateral Burpees over DB or KB