12th State CrossFit – CrossFit
Partner Metcon
Metcon (3 Rounds for reps)
AMRAP 8: (ABA Style)
150 Ft Backward Sled Drag
150 Ft Plate Push (Use Turf)
15/12 Cal Row
*75 ft = 1 rep
Rest 2
AMRAP 8: (ABA Style)
2 Rope Climbs
12/10 Cal Bike
12 Jumping Lunges
Rest 2
AMRAP 8: (ABA Style)
9 Single Arm KB Swings (Right Arm)
9 HR Push Ups
9 Single Arm KB Swings (Left Arm)
Solo Metcon
Metcon (3 Rounds for reps)
AMRAP 8
150 Ft Backward Sled Drag
150 Ft Plate Push (Use Turf)
15/12 Cal Row
*75ft = 1 rep
Rest 2
AMRAP 8
2 Rope Climbs
12/10 Cal Bike
12 Jumping Lunges
Rest 2
AMRAP 8
9 Single Arm KB Swings (Right Arm)
9 HR Push Ups
9 Single Arm KB Swings (Left Arm)
Next Level
Metcon (5 Rounds for time)
5 Rounds:
200m Run + 100m OH KB Carry
*Rest 1 Min Between Rounds