12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner
For Time:
20 Man Makers : Partner Plank Hold
40 T2B: Partner Bar Hang
600m Run (Together)
80 Cal Machine: Partner DB Hold
600m Run (Together)
40 T2B: Partner Bar Hang
20 Man Makers : Partner Plank Hold
* Partner must be in the hold position in order to accumulate reps
C. 50/35
S. 40/25
F. Weight of Choice/ Hanging Knee Raises
1 DB Man Maker =
Push Up Row Right Arm
Push Up Row Left Arm
Squat Clean Thruster
Metcon (Time)
Solo
For Time:
10 Man Makers
20 T2B
200m DB Farmers Carry
600m Run
40 Cal Machine
600m Run
200m DB Farmers Carry
20 T2B
10 Man Makers
C. 50/35
S. 40/25
F. Weight of Choice/ Hanging Knee Raises
1 DB Man Maker =
Push Up Row Right Arm
Push Up Row Left Arm
Squat Clean Thruster
Next Level
Metcon (Weight)
7 Rounds
150 ft Heavy Sled Push
1:3 – Work to Rest Ratio