WOD - CrossFit – Sat, Mar 11

12th State CrossFit – CrossFit

Partner Metcon

Metcon (Time)

P1: 250/225 Calorie Machine

P2: 50 OHS (75/55)

50 Lateral Barbell Burpees

1k Run

50 Lateral Barbell Burpees

50 Hang Snatches (75/55)

C:95/65

F: Weight of Choice

P1: Starts on the Machine and work to accumulate calories

P2: Starts on the OHS and works to complete metcon

* Athletes can switch at any time. The work out is complete when the last calorie is complete and the last hang snatch is complete

Solo Metcon

Metcon (Time)

Solo:

*

25 OHS (75/55)

*

25 Lateral Barbell Burpees

*

500m Run

*

25 Lateral Barbell Burpees

*

25 Hang Snatches (75/55)

*

* = 30/25 Calorie Machine

C:95/65

F: Weight of Choice