12th State CrossFit – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 – Partner
1k Row (Split as Needed)
6 Rounds of Nate (You Go I Go Full Rounds)
6 Round of Hanging Karabel (You Go, I Go Full Rounds)
800m Run (Both Run)
Nate =
2 Muscle Ups
4 HSPU
8 KB Swings
Hanging Karabel =
3 Hang Snatches (135/95)
15 Wall Balls
* Each 100m Counts as a rep
* Sport 4 C2B Pull Ups
* Fitness 4 Ring Rows, 4 Z-Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
1k Row
3 Rounds of Nate
3 Round of Hanging Karabel
800m Run
Nate =
2 Muscle Ups
4 HSPU
8 KB Swings
Hanging Karabel =
3 Hang Snatches (135/95)
15 Wall Balls
* Each 100m counts as a Rep
* Sport 4 C2B Pull Ups
* Fitness 4 Ring Rows, 4 Z-Press