12th State CrossFit – CrossFit
Partner Metcon
Metcon (Time)
For Time
6 Rounds
P1.
10 Double KB Deadlifts
10 Double Russian KB Swings
100M Farmers Carry
P2.
Max Cal Machine
Solo Metcon
Metcon (Time)
5 Rounds
10 Double KB Deadlifts
10 Double KB Russian Swings
100m Farmers Carry
25/20 Cal
Next Level
Metcon (Weight)
Barbell Lunge Complex
1 Set of 20 (10 Each Leg)
OH Walking Lunge
Front Rack Walking Lunge
Back Rack Walking Lunge
*Increase weight with each exercise change
*Rest as needed between exercise change
* We will add weight each week of this cycle
* Think about where you want to finish with each movement and count back from there