12th State CrossFit – CrossFit
Metcon
Metcon (Time)
AMRAP 20
1 Mile Run
With Time Remaining
AMRAP
10 HR Push Ups
10 Step Ups
10 V-Ups
20 HR Push Ups
20 Step Ups
20 V- Ups
30 HR Push Ups
30 Step Ups
30 V – Ups
40/40/40
50/50/50
Home WOD
Metcon (AMRAP – Reps)
AMRAP 20
10 HR Push Ups
10 Step Ups
10 V-Ups
* 400m run or 90 Jumping Jacks *
20 HR Push Ups
20 Step Ups
20 V- Ups
* 400m Run or 90 Jumping Jacks
30 HR Push Ups
30 Step Ups
30 V – Ups
* 400m Run or 90 Jumping Jacks
40/40/40
*
50/50/50