12th State CrossFit – CrossFit
Metcon
Metcon (Time)
With a Partner
100 Cal Machine
60 Push Press (95/65)
400m Run
50 Hang Squat Clean (115/75)
400m Run
40 Hang Clusters (135/95)
100 Cal Machine
S. (75/55), (95/65), (115/75)
F. (75/55) Across
Metcon (Time)
Solo
50 Cal Machine
30 Push Press (95/65)
400m Run
25 Hang Squat Clean (115/75)
400m Run
20 Hang Clusters (135/95)
50 Cal Machine
S. (75/55), (95/65), (115/75)
G. (75/55) Across
Home WOD
Metcon (Time)
For Time:
30 Burpees
30 DB/KB Push Press (Alt by 5)
400m Run or 90 Jumping Jacks
30 DB/KB Hang Squat Clean (Alt by 5)
400m Run or 90 Jumping Jacks
30 DB/KB Hang Clusters (Alt by 5)
30 Burpees