12th State CrossFit – CrossFit
Metcon
Competition
Metcon (Distance)
30 Min Clock
EMOM 8
Min 1 20 – 40 Ft HS Walk
Min 2 30 Air Squats
rest 2 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
7 Power Cleans (155/105)
7 Lateral Burpees
200 m Run
rest 2 mins
Metcon (AMRAP – Reps)
EMOM 8
MIn 1 3-6 Bar Muscle Ups
MIn 2 50 Double Unders
Sport
Metcon (AMRAP – Reps)
30 Min Clock
EMOM 8
Min 1 4-10 HSPU
Min 2 30 Air Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
7 Power Cleans (135/95)
7 Lateral Burpees
200 m Run
rest 2 mins
Metcon (AMRAP – Reps)
EMOM 8
Min 1 12 – 15 C2B Pull Ups
Min 2 35 Double Unders
Fitness
Metcon (AMRAP – Reps)
30 Min Clock
EMOM 8
Min 1 2-4 Wall Walks
Min 2 30 Air Squats
rest 2 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
7 Power Cleans
7 Lateral Burpees
200 m Run
Rest 2 mins
Metcon (AMRAP – Reps)
EMOM 8
Min 1 Pull Up Practice
Min 2 50 Single Unders