12th State CrossFit – CrossFit
Partner Metcon
Metcon (Time)
For Time
100 Calorie Machine
100 DB Push Press
80 Calorie Machine
80 DB Squats
60 Calorie Machine
60 DB Hang Cleans
40 Calorie Machine
40 DB Thrusters
20 Calorie Machine
20 Burpee C2B Pull Up
Comp: Bar Muscle Up
Fitness: Burpee Pull Up or Jumping Pull Ups
* DBs of Choice
* Partners Split all Work as Needed
Solo Metcon
Metcon (Time)
For Time
50 Calorie Machine
50 DB Push Press
40 Calorie Machine
40 DB Squats
30 Calorie Machine
30 DB Hang Cleans
20 Calorie Machine
20 DB Thrusters
10 Calorie Machine
10 Burpee C2B Pull Ups
Comp: Bar Muscle Ups
Fitness: Burpee Pull Up or Jumping Pull Ups
* DBs of Choice