12th State CrossFit – CrossFit
Metcon
With a Partner (Time)
5 Rounds Each
P1:
6 Bar Muscle Ups or 12 C2B Pull Ups
12 DB Box Step Ups (1 DB) (40/25)
Max Hang DB Snatches
P2
C: 40/30 Cal Machine, (50/35) 6 Ring Muscle Ups
S: 30/24 Cal Machine
F. 24/18 Cal Machine: DB of Choice
Solo (Time)
5 Rounds
6 Bar Muscle Ups or 12 C2B Pull Ups
12 DB Box Step Ups (1 DB) (40/25)
24 Alt Hang DB Snatches
30/24 Calorie Machine
C: 40/30 Cal Machine, (50/35) 6 Ring Muscle Ups
S: 30/24 Cal Machine
F. 24/18 Cal Machine: DB of Choice
Next Level
Tosh Sprints (Time)
3 Rounds:
200M Sprint
400M Sprint
600M Sprint
1:1 Rest Ratio
200m Sprint Then 1:1 Rest
400m Sprint Then 1:1 Rest
600m Sprint Then 1:1 Rest
x 3