12th State CrossFit – CrossFit
Partner Metcon
Metcon (Time)
Partner
P1: 300/260 Cal Machine
P2: Starts on Chipper
60 Bar Facing Burpees
600m Run
60 Thrusters (C. 95/65) (S. 75/55) (F. Weight of Choice)
600m Run
60 Toes 2 Rings
* Break up Calories and Chipper as Needed
* Workout is complete when all reps are completed on both the machine and the chipper
* Male/Female partner team completes 280 Cals on machine
Solo Metcon
Metcon (Time)
Solo:
****
30 Toes to Rings
****
300m Run
****
30 Thrusters (C. 95/65) (S. 75/55) (F. Weight of Choice)
****
300m Run
****
30 Bar Facing Burpees
****
****= 25/20 Calorie Machine
Next Level
Metcon (Weight)
Next Level
400m Farmers Carry
200m Front Rack Carry
100m OH Carry
* use the same weight for all movements
* Compare to 12/10/2022