12th State CrossFit – CrossFit
Metcon
Metcon (3 Rounds for time)
Comp:
@ 0
30 Cal Machine
20 DB Step Ups
10 Push Ups on DBs
10 Cal Machiine
20 DB Step Ups
30 Push Ups on DBs
@ 12
60 TTB
60 HSPU
@20
30 Cal Machine
20 DB Hang Squat Cleans
10 Box Jumps
10 Cal Machine
20 DB Hang Squat Cleans
30 Box Jumps
C. (50/35)
Sport:
@ 0
30 Cal Machine
20 DB Step Ups
10 Push Ups on DBs
10 Cal Machiine
20 DB Step Ups
30 Push Ups on DBs
@ 12
40 TTB
40 HSPU
@20
30 Cal Machine
20 DB Hang Squat Cleans
10 Box Jumps
10 Cal Machine
20 DB Hang Squat Cleans
30 Box Jumps
S. (35/25)
Fitness:
@ 0
30 Cal Machine
20 DB Step Ups
10 Push Ups on DBs
10 Cal Machiine
20 DB Step Ups
30 Push Ups on DBs
@ 12
40 TTB
40 Z- Press or Box HSPU
@20
30 Cal Machine
20 DB Hang Squat Cleans
10 Step Ups
10 Cal Machine
20 DB Hang Squat Cleans
30 Step Ups
F. (Your Choice of DB)
* Use two DBs for both movements. DB step ups must be held in the farmer carry position*
Home WOD
@ 0
30 Burpees
20 DB Step Ups
10 Push Ups
10 Burpees
20 DB Step Ups
30 Push Ups
@ 12
120 Jump Rope
60 Sit Ups
120 Jump Rope
@20
400 m Run (2 min of Cardio)
20 DB/kb 2 Arm Squat Cleans
10 Box Jumps
200m Run (1 Min of Cardio)
20 DB/KB 2 Arm Squat Cleans
30 Box Jumps