12th State CrossFit – CrossFit
Metcon
Metcon (AMRAP – Reps)
Partner:
6 Min Stations x 4
Station 1.
140/120 Cal Bike
Station 2:
10 Rounds of 6 DB Burpees + 6 DB Box Step Ups (Alt Rds)
Station 3:
10 Rounds of 10 Wall Balls + 10 Pull Ups (Alt Rds)
Station 4:
140/120 Cal Row
Any time left over is rest. If no time left or work isn’t completed just move on to the next Station.
Metcon (AMRAP – Reps)
Solo:
6 Min Stations x 4
Station 1.
70/60 Cal Bike
Station 2:
5 Rounds of 6 DB Burpees + 6 DB Box Step Ups
Station 3:
5 Rounds of 10 Wall Balls + 10 Pull Ups
Station 4:
70/60 Cal Row
Any time left over is rest. If no time left or work isn’t completed just move on to the next Station.