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