12.4 repeat

Sticky Post By Josh Rogers On January 22, 2019 With 3 Comments

CROSSFIT

S&P Cycle: SQUAT– pull–press- pull-OFF

A. A.Front Squat
4 sets of 8
Start at or above 50%

B 12.4
12 min amrap
150 wall balls
90 double under
30 muscle ups

CSPORT

A. 3 sets:
10 step ups ea leg (no alternating)
10 floor bridges ea leg

B. 3 sets:
15 DB deadlift
15 bent over 2-arm DB row

C. 3 rounds for time:
15 K2E
20 OH weighted lunges
1 suicide liner (5-10-15-20yds)
15 box jumps
20 thrusters
1 suicide liner (5-10-15-20yds)

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