November 7, 2017 Josh Rogers

12.4

Overheader

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

“12.4”

AMRAP in 12 min:

  • 150 wall balls (20/14, 10ft/9ft)
  • 90 double unders
  • 30 muscle ups

 

 

 

CSPORT

A. EMOM x 6 min
10 seated floor OH press
AMRAP Plank hold for the remainder of each min

B. EMOM x 6
10 goblets squats
AMRAP alternating reverse lunges for the remainder of each min

C. For time
800m run
+
3 rounds:
40 sit ups
30 JPUs
20 burpees
10 ball slams
+
800m run
**30 min time cap

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