12th State CrossFit – CrossFit
Partner Metcon
Metcon (Time)
Buy In: 1K Row or 2K Bike Each
Into
20 Rounds You Go I Go
5 Single DB Hang Clean and Jerks (RA)
5 Burpees
5 Single DB Hang Clean and Jerks (LA)
into
Cash Out: 1k Row or 2K Bike Each
Each Athlete will do 10 Rounds
* P1 will do 5/5/5 then switch
Solo Metcon
Metcon (Time)
Buy In: 1K Row or 2K Bike
Into
10 Rounds
10 Single DB Hang Clean and Jerks ( 5 Each Arm)
5 Burpees
Cash Out: 1k Row or 2K Bike Each
Next Level
Barbell Lunge Complex (Weight)
Barbell Lunge Complex
1 Set of 20 (10 Each Leg)
* Add Weight to the Bar with Each Lunge Change
* Rest as needed between Sets
OH Walking Lunge
Front Rack Walking Lunge
Back Rack Walking Lunge
* We will add weight each week of this cycle
* Think about where you want to finish with each movement
and count back from there