12th State CrossFit – CrossFit
Partner Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
30 Partner Wall Balls
30/20 Calorie Machine (Split as Needed)
15 Syncro Power Cleans / Syncro Power Snatches
15 Shuttle Runs (Split as Needed)
* Each Round will rotate between Power Cleans and Power Snatches
Comp:135/95
Sport:115/75
Fitness: Weight of Choice
* Courtesy of Coach MC
Solo Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
30 Wall Balls
30/20 Calorie Machine
15 Power Cleans / Power Snatches
15 Shuttle Runs
* Each Round will rotate between Power Cleans and Power Snatches
Comp:135/95
Sport:115/75
Fitness: Weight of choice