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
Class WOD
12.4
245 reps Rxd
Class WOD
12.4
248 reps Rx