12th State CrossFit – CrossFit
Metcon
Metcon (Time)
Partner
Buy In: P1: 200m Farmers Carry
P2: 60 Sit ups
Into
12 Rounds (ABA Style)
6 Single Arm DB Hang Clean and Jerks (RA)
8/6 Calorie Machine 6 Single Arm DB Hang Clean and Jerks (LA)
Into
Cash Out P2: 200m Farmers Carry
P1: 60 Sit ups
* For the buy in and the cash out. Partners work at the same time to complete their designated movement. Pairs can decide who does what for the buy in and the cash out.
Metcon (Time)
Solo:
Buy In: 200m Farmers Carry
Into 6 Rounds
6 Single Arm DB Hang Clean and Jerks (RA)
8/6 Calorie Machine
6 Single Arm DB Hang Clean and Jerks ( Into
Cash Out : 60 Sit Ups