12th State CrossFit – CrossFit
Metcon
Metcon (2 Rounds for reps)
AMRAP 25
Death By Clean and Jerk
upon failing
200m Run
5 Power Cleans
10 Burpees
* Round 1 Is number of you get in death by
* Round 2 is number you get in AMRAP
C. 155/105
S. 135/85
F. 115/75
Home WOD
Metcon (2 Rounds for reps)
In a 25 Minute Window
Death By Hang DB/KB Cluster
Min 1. 1 DB/kB Hang Cluster Each Arm
Min 2. 2 Each Arm
Min 3. 3 Each Arm
…… upon failing to complete reps inside minute
AMRAP Remaining Time
45 Jumping Jacks or 200m Run
30 Sit Ups
10 Burpees
* Round 1 is how you far you get in the death by
* Round 2 is how far you get in the AMRAP