12th State CrossFit – CrossFit
Metcon
Metcon (Time)
100 Double Unders
100 Reverse Lunges
100/80 Cal Machine
100 Sit Ups
50/40 Cal Machine
50 Reverse Lunges
50 Double Unders
50 Sit Ups
E5MOM 400m Run
Time Cap 30 Min
* Start on Double Unders*
* If you dont want to run do 20 burpees every 5 minutes*
Home WOD
Metcon (Time)
For Time
1 Mile Run
then
3 Rounds
30 Sit Ups
30 Reverse Lunges
then
1 Mile Run