12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner
For Time:
100 Cal Machine
100 DB OH Walking Lunges: Partner Holds Wall Sit
80 Cal Machine
80 DB Hang Clean and Jerk : Partner Holds DB in OH Postion
60 Cal Machine
60 T2B: Partner Hangs
40 Cal Machine
40 Push Ups: Partner Holds Plank
20 Cal Machine
20 Bar Muscle Ups: Partner Hangs
* All DB Movements with 1 DB
C: (50/35)
S. C2B Pull Ups (40/25)
F. Hanging Knee Raises, Pull Ups or Ring Rows
* F/F Teams 80/60/40/20/10 Calories
Metcon (Time)
Solo
For Time:
60 Cal Machine
60 DB OH Walking Lunges
50 Cal Machine
50 DB Hang Clean and Jerk
40 Cal Machine
40 T2B
30 Cal Machine
30 Push Ups
20 Cal Machine
20 Bar Muscle Ups
* All DB Movements with 1 DB
C: (50/35)
S. C2B Pull Ups (40/25)
F. Hanging Knee Raises, Pull Ups or Ring Rows
* Solo Females
* 50/40/30/20/10 Calories