12th State CrossFit – CrossFit
Partner Metcon
1:00 Rest Between AMRAPS
Metcon (AMRAP – Reps)
AMRAP 9
P1: 25/20 Cal Bike
P2: AMRAP
150ft Sled Drag
Max Crossover Singles
Metcon (AMRAP – Rounds and Reps)
AMRAP 9: You Go I Go
10/8 Cal Row
8 Burpee Box Jumps
*P1 Does Row
*P2 Does Row
*P1 Does BBJ
*P2 Does BBJ
Metcon (AMRAP – Rounds and Reps)
AMRAP 9: ABA Style
200m Run
10 Toes To Bar
20 Slam Balls
Solo Metcon
1:00 Rest Between AMRAPS
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
25/20 Cal Bike
150ft Sled Drag
50 Single Unders or 25 Crossover SIngles
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
10/8 Cal Row
8 Burpee Box Jumps
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
200m Run
10 Toes to Bar
20 Slam Balls
Next Level
Metcon (Weight)
4 Rounds for Quality Each Arm
* Complete all movements on right arm then left arm
1 Turkish Get Up
4 KB Windmills
8 Alternating OH Reverse Lunges (Alternating Legs not Arms)
16 KB Side Bends
**60s Chinese Plank : Weight on Back if possible**
**After you complete both arms finish each round with chinese plank**