12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner:
1K Row or 2K Bike (Both Athletes)
6 Rounds ABA
10 Pull Ups
15 Air Squats
10 DB Bench Press
1K Row or 2K Bike (Both Athletes)
6 Rounds ABA
10 Pull Ups
15 Air Squats
10 DB Bench Press
1K Row or 2K Bike (Both Athletes)
Comp: 8 Rounds ABA Style / C2B Pull Ups
Sport: As Written
Fitness: 6 Rounds (Ring Rows)
Metcon (Time)
Solo:
1K Row or 2K Bike
3 Rounds
10 Pull Ups
15 Air Squats
10 DB Bench Press
1K Row or 2K Bike
3 Rounds
10 Pull Ups
15 Air Squats
10 DB Bench Press
1K Row or 2K Bike
Comp: 4 Rounds / C2B Pull Ups
Sport: As Written
Fitness: 3 Rounds (Ring Rows)
Next Level
Metcon (6 Rounds for time)
E3MOM x 6
E3MOM x 6
400m Run
@24 Min Mark
AMRAP 5
Bear Hug Sandbag Carry
*Record 400m Times
*Comment Sandbag Weights