WOD - CrossFit – Sat, Nov 19

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