12th State CrossFit – CrossFit
Metcon
Metcon (3 Rounds for reps)
Partner
AMRAP 10
8 Hang Cleans
8 Lateral Burpees
* Partner 1 does a full round
* Partner 2 does a full round
Rest 2
AMRAP 10
Max Cal Row
Max Sit Up
* Switch with your partner whenever you want
Rest 2
AMRAP 10
8 Front Rack Reverse Lunge
8 Bar Facing Burpees
* Partner 1 does a full round
* Partner 2 does a full round
C. Hang Clean (115/75)
Front Rack Reverse Lunge (95/65)
S. Hang Clean (95/65)
Front Rack Reverse Lunge (75/55)
F. Weight of Choice
Metcon (3 Rounds for reps)
AMRAP 7
8 Hang Cleans
8 Lateral Burpees
Rest 2
AMRAP 10
Max Cal Row
Max Sit Up
* Switch movements whenever you want
Rest 2
AMRAP 7
8 Front Rack Reverse Lunge
8 Bar Facing Burpees
C. Hang Clean (115/75)
Front Rack Reverse Lunge(95/65)
S. Hang Clean (95/65)
Front Rack Reverse Lunge (75/55)
F. Weight of Choice