12th State CrossFit – CrossFit
Partner Workout
Metcon (Time)
For Time:
Buy In: 100/80 Cal Row
40 Back Squats
10 Bar Muscle Ups
30 Back Squats
20 C2B Pull Ups
20 Back Squats
30 Pull Ups
10 Back Squats
40 TTB
Cash Out: 100/80 Cal Row
C. 175/125
S. 145/100
F. Weight of Choice
Scaled Options:
Burpee Pull Up – C2B Pull Up – Pull Ups – TTB
Burpee Pull Up – Pull Ups – Ring Rows – Hanging Knee Raises
Burpee Jumping Pull Up – Jumping Pull Up – Hanging Knee Raises
Solo Workout
Metcon (Time)
For Time:
Buy In: 50/40 Cal Row
20 Back Squats
5 Bar Muscle Ups
15 Back Squats
10 C2B Pull Ups
10 Back Squats
15 Pull Ups
5 Back Squats
20 TTB
Cash Out: 50/40 Cal Row
C. 175/125
S. 145/100
F. Weight of Choice
Next Level
Metcon (Weight)
Accumulate 5 Min Sandbag Bear Hug
* Every Break Hold a Chinese Plank for 1 Minute