12th State CrossFit – CrossFit
Metcon
Metcon (6 Rounds for weight)
Comp:
EMOM 24
1. Birdie Complex : Climbing
2. 17/15 Calorie Machine
3. Gymnastic Pull Of Choice
4. Rest
Sport:
EMOM 24:
1. Birdie Complex : Climbing
2. 15/12 Calorie Machine
3. Gymnastic Pull Of Choice
4. Rest
Birdie Complex = 1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS
Fitness:
EMOM 24
1. 3 Hang Snatch : Climbing
2. 12/10 Calorie Machine
3. Gymnastic Pull Of Choice
4. Rest
Record snatch weight
Choose from the Gymnastic Pull Options:
4 – 8 Ring Muscle Ups
4 – 8 Bar Muscle Ups
10 – 15 C2B Pull Ups
10 – 15 Pull Ups
10 – 15 T2B
10 – 15 Toes to Rings