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Thursday, 15 March, 2012

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Warm-up: 10 Minutes of Instructor led agility work Workout: Buy in: 800 Meter run 3 Rounds: 9 Squat Snatch 75/55# 11 Chin ups (underhand grip) Buy out: 30 Calorie row Post time to comments. CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups For a downloadable PDF of the workout, click here. CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov] Graham Holmberg 0 rounds + 25 muscle-ups (265 reps). Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

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