12th State CrossFit – CrossFit
Metcon
12 Days of 12th State! (Time)
1 Wall Walk
200m Row or Run
30 Double Unders
4 Strict Pull Ups
5 Front Squats (95/65)
6 Reverse Lunges (95/65) Total
7 Hang Cleans (95/65)
8 Bar Facing Burpees
9 KB Swings (55/35)
10 Box Jumps
11 Sit Ups with MedBall
12 Double Squat Wall Balls (20/14)
S. 75/55
F. Box Step Ups, Singles
42 Min Cap
Complete workout like the 12 Days of Christmas.
1 Wall Walk
200m Run or Row + 1 Wall Walk
30 Double Unders + 200m Run or Row + 1 Wall Walk ……..
Home WOD
Metcon (Time)
12 Days of Corona
1 Turkish Get Up
2 KB or Db Squat Snatch (1 Each)
30 Double Unders or 60 Singles
4 Burpee Broad Jumps
5 Goblet Squats
6 Kb or Db Thrusters (3 EA)
7 Russian Sit Ups
8 Step Ups (4 Each Leg)
9 KB or DB Sumo Deadlift High Pull
10 KB or Db Hang Clean and Jerks (5 Each Arm)
11 Push Ups
12 Plank Pull Throughs (6 each arm)
Compare to 4/18/2020