12th State CrossFit – CrossFit
Partner Metcon
Metcon (Time)
400m Run Together
Into
8 Rounds (ABA Style)
12 Farmer Carry Lunges
12/10 Cal Row
6 Devils Press
then
400m Run Together
Into
8 Rounds (ABA Style)
10/8 Cal Row
10 DB Squats
8 Burpees Over Rower
then
400m Run Together
*Weight of Choice
Solo Metcon
Metcon (Time)
400m Run
Into
4 Rounds
12 Farmer Carry Lunges
12/10 Cal Row
6 Devils Press
Then
400m Run
Into
4 Rounds
10/8 Cal Row
10 DB Squats
8 Burpees Over Rower
Then
400m Run
*Weight of Choice