WOD - CrossFit – Sat, Jan 7

12th State CrossFit – CrossFit

Partner Metcon

Metcon (Time)

For Time

6 Rounds


10 Double KB Deadlifts

10 Double Russian KB Swings

100M Farmers Carry


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