12th State CrossFit – CrossFit
Partner Metcon
Metcon (Time)
400m Medicine Ball Run (Switch with Partner as Needed)
5 Rounds (*You Go, I Go*)
10 Wall Balls
5 Burpee Pull Ups
400m Medicine Ball Run
5 Rounds (*You Go, I Go*)
10 Wall Balls
5 Burpee Box Jump Overs
400m Medicine Ball Run
* Both partners will do 5 Rounds Each
Solo Metcon
Metcon (Time)
400m (200m with Medicine Ball)
5 Rounds
10 Wall Balls
5 Burpee Pull Ups
400m (200m with Medicine Ball)
5 Rounds
10 Wall Balls
5 Burpee Box Jump Overs
400m (200m with Medicine Ball)
Next Level
Metcon (Weight)
For Quality
400m Farmers Carry
200m Front Rack Carry (2 KBs In Front of Shoulders)
100m OH Carry
*Use Same Size KBs for All Movements *See if you can go unbroken