12th State CrossFit – CrossFit
Metcon
Metcon (AMRAP – Reps)
Partner
AMRAP 30
1.5 Mile Run
Into Ascending AMRAP
2 Cal Machine
2 Hang Power Snatch (75/55)
4/4, 6/6, 8/8…..
Complete as many rounds as possible with time remaining.
One partner rests while other partner completes the work.
Both must complete 2/2 before moving to 4s
Metcon (AMRAP – Reps)
Solo
AMRAP 24
1.5 Mile Run
Into Ascending AMRAP
2 Cal Machine
2 Hang Power Snatch (75/55)
4/4, 6/6, 8/8…..
Home WOD
Metcon (AMRAP – Reps)
Solo
AMRAP 24
1.5 Mile Run ( or 12 Min of Cardio on Machine)
Into Ascending AMRAP
2 Step Ups
2 DB Snatch (Each Arm)
4/4, 6/6, 8/8…..