12th State CrossFit – CrossFit
Metcon
Competition
Metcon (AMRAP – Reps)
EMOM 25
1. 20/17 Cal Bike or Row
2. 12 G2OH (95/65)
3. Gymnastic Goat of Choice
4. 12 Burpees
5. Rest
Goat Choices
5-15 Reps
Ring Muscle Ups
Bar Muscle Ups
C2B Pull Ups
HSPU
Toes to Bar
Sport
Metcon (AMRAP – Reps)
EMOM 25
1.17/14 Cal Bike or Row
2. 12 G2OH (75/55)
3. Gymnastic Goat of Choice
4. 10 Burpees
5. Rest
Goat Choices
4-12 Reps of
Bar Muscle Ups
C2B
Pull Ups
HSPU
TTB
Fitness
Metcon (AMRAP – Reps)
EMOM 25
1. 14/11 Cal Bike or Row
2. 12 DB G2OH
3. Gymnastic Goat
4. 8 Burpees
5. Rest
Goat Choices
4-12 Reps of
Bar Muscle Up Transistions
Pull Ups Practice
TTB Practice
Box HSPU