12th State CrossFit – CrossFit
Metcon
Metcon (Time)
With a Partner
For Time
50 Burpees
50 TTB
50 Hang Clean
50 TTB
50 Burpees
** One Partner runs 200 while the other works on the chipper
C. (165/115)
S. (135/85)
F. (115/75)
Metcon (Time)
Solo
For Time
*
25 Burpees
*
25 TTB
*
25 Hang Cleans
*
25 TTB
*
25 Burpees
* Start and Finish with 200m Run and complete a 200m Run after you complete each exercise*
C. (165/115)
S. (135/85)
F. (115/75)
Home WOD
Metcon (Time)
For Time
*
30 Burpees
*
30 V- Ups
*
60 DB Deadlifts (Alt by 5s)
*
30 V- Ups
*
30 Burpees
* Complete 200m Run or 45 Jumping Jacks after each exercise*