12th State CrossFit – CrossFit
Metcon
Party of 5 (Time)
For Time
5 Rounds of Nate
4 Rounds of Karabel
3 rounds of Fortitude
2 Rounds of Kelly
1 Round of Eva
Scale weight as needed
Nate = 2 Muscle Ups, 4 HSPU, 8 KBS (70/55)
2 Burpee Pull Ups = 2 Muscle Ups
Karabel = 3 Snatches (135/95), 10 Wall Balls (20/14)
Fortitude= 15 Cal Machine + 15 Burpees
Kelly = 400m Run, 30 Box Jumps (24/20), 30 Wall Balls (20/14)
Eva = 800m Run, 30 KBS (70/55), 30 Pull Ups
Home WOD
Metcon (Time)
2 Rounds
30 KB/DB Swings
30 Burpees
30 Goblet Squats
Then
800m Run
Then
2 Rounds
30 Box Jumps
30 Push Ups
30 KB/DB Hang Clean and Jerk (Alt by 5)