12.4

Rise and shine!

CROSSFIT

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

“12.4”

AMRAP in 7 min

• 3-6-9-12… clean and jerk (135/95)
• 3-6-9-12… toes to bar

CSPORT

A. 3 sets:

• 1 min ab wheel
• 1 min box jumps
• 1 min pushups
• 1 min air squats
• 1 min rest

B. 2 rounds, each against a 4 min clock:

• 400m run
• AMRAP burpees w remaining time

*rest 2 min bt efforts

C. 21-15-9 rep rounds for time:

• pullups
• DB hang clean to OH
• lunges (per leg)
• cal row