12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner
100/80 Cal Machine : Partner Holds DBs in Farmer Carry Position
200m Run (Both)
80 DB Squats : Partner Holds DBs in Front Rack (Shoulders are ok)
200m Run (Both)
60 Renegade Row : Partner Holds Plank on DBs
200m Run (Both)
40 DB Hang Clean and Jerks: Partner Holds DBs Overhead
200m Run (Both)
C. 50/35
S. 40/25
F. Weight of Choice
Metcon (Time)
Solo
50/40 Cal Machine
100m Farmer Carry
200m Run
40 DB Squats
100m Front Rack Carry
200m Run
30 Renegade Row
1 Min Plank on DBs (Accumulate)
200m Run
20 DB Hang Clean and Jerks
1 Min DB OH Hold
200m Run
C. 50/35
S. 40/25
F. Weight of Choice