12th State CrossFit – CrossFit
Partner Metcon
Metcon (AMRAP – Reps)
5 Rounds
P1: 400m Run
P2: 15/12 Cal Machine
10 Hang Squat Clean (115/80)
10 Toes 2 Bar
With Time Remaining
Max Box Jumps
C. (135/95)
15 Toes 2 Bar
Box Jump (30/24)
F: 15 HKR
Box Step Ups (All 20s)
Weight of Choice
*Record Box Jumps for Score
*Comment Time
Solo Metcon
Metcon (Time)
5 Rounds
400m Run
15/12 Cal Machine
10 Hang Squat Cleans (115/80)
10 Toes 2 Bar
10 Box Jumps
C. (135/95)
15 Toes 2 Bar
Box Jump (30/24)
F: 15 HKR
Box Step Ups (All 20s)
Next Level
Metcon (Checkmark)
4 Rounds for Quality
15 – 20 Toes to Rings
30 – 45s L Sit Hold on Rings
8 -10 GHR: with assistance if needed
300 Ft Backward Sled Drag