12th State CrossFit – CrossFit
Partner Metcon
Metcon (Time)
Buy In: 1k Row Each
Into 10 Rounds ABA
10 KB Snatch (5 Each Arm)
8 Burpees Over Rower
10 Alt Goblet Reverse Lunges
Cash Out: 1k Row Each
Solo Metcon
Metcon (Time)
Buy In: 1k Row
5 Rounds
10 KB Snatch (5 Each Arm)
8 Burpees Over Rower
10 Alt Goblet Reverse Lunges
Cash Out: 1k Row
Next Level
Metcon (Time)
For Time
Pick One
Muscle Ups: Bar or Ring
Unboken Sets
7,6,5,4,3,2,1
Chest to Bars or Pull Ups
Unbroken Sets
10,9,8,7,6,5,4,3,2,1
* Rest as needed between sets to complete each one unbroken
* Focus on a good entry position into each set as you jump to the rings or bar