12th State CrossFit – CrossFit
Partner Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
1k Bike or 500m Row
20 Syncro Burpees
40 Single Db Step Ups (Split as Needed)
20 Syncro Single DB Hang Clean and Jerks (Alt by 5s)
* For Burpee: Syncro is chest on the floor: Hands of Partners touch at top
* For Single DB Hang Clean and Jerks ( Must both lock out at the top)
Solo Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
1k Bike or 500m Row
20Burpees
40 Single Db Step Ups
20 Single DB Hang Clean and Jerks (Alt by 5s)