12th State CrossFit – CrossFit
Partner Metcon
Metcon (Time)
400m Suitcase Carry (Each Partner Carry 1 DB)
40 Double DB Step Ups
60 Burpees
60 Single DB Step Ups
100 Calorie Machine
100 Step Ups
* DB Weights of Choice
Solo Metcon
Metcon (Time)
200m Suitcase Carry (Each Arm)
20 Double DB Step Ups
30 Burpees
30 Single DB Step Ups
50 Calorie Machine
50 Step Ups
* DB Weights of Choice