12th State CrossFit – CrossFit
Shelby 2023 (Time)
Buy In: 1 Mile Run
Into:
5 Rounds
7 Ring Muscle Ups
7 Sandbag Cleans
14 Sandbag Squats
14 Burpee Box Get Overs (40 Inches)
Cash Out: 1 Mile Run
* split all work as needed
Comp: As written
Sport: Bar Muscle Ups
Fitness: Pulling Variation of Choice
Everybody is welcome to come participate! We will have partner and solo options and will be scaling for all levels.
Metcon (Time)
Solo:
Buy In: 1 Mile Run
3 Rounds
7 Ring Muscle Ups
7 Sandbag Cleans
14 Sandbag Squats
14 Burpee Box Get Overs (40 Inches)
Cash Out: 1 Mile Run
Comp: As Written
Sport: Bar Muscle Ups
Fitness: Pulling Variation of Choice