12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner
Buy in: 1k Row or 2k Bike (Both Athletes)
10 Rounds (ABA Style)
5 Hang KB Squat Cleans
10 Burpee Box Jump Overs : Partner Holds KB in Front Rack
5 Hang KB Squat Cleans
Cash Out: 100 Sit Ups (Both Athletes)
C: 55s/ 35s
S: 45s/25s
F: KBs or DBs
Metcon (Time)
Solo:
Buy in: 1k Row or 2k Bike
5 Rounds
10 Hang KB Squat Cleans
10 Burpee Box Jump Overs
Cash Out: 100 Sit Ups
C: 55s/35s
S: 45s/25s
F: KBs or DBs