12th State CrossFit – CrossFit
Metcon
Metcon (Time)
With a Partner
Buy In:
1k Row or 2K Bike
10 rounds ABA Style
6 Burpee Box Jump Overs
12 Hang Ppower Snatch
6 Burpee Box Jump Overs
Cash Out:
200 Sit Ups
C. 95/65
S. 75/55
F. 65/45
Metcon (Time)
Solo
1k Row or 2K Bike
5 Rounds
12 Burpee Box Jump Overs
12 Hang Power Snatch
Cash Out
100 Sit Ups
C. 95/65
S. 75/55
F. 65/45
Home WOD
Metcon (Time)
800m Run or 4 MIn of Cardio
Jump Rope/Bike/Jumping Jacks
4 Rounds
12 Burpee Box Jump Overs
24 DB or KB Alt Snatch
Cash Out
100 Sit Ups