CrossFit9 – WOD
Metcon
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
L1: 30 Dips; 90 Singles + 30 Burpees
Rest 10 Minutes
Metcon (Time)
3 Rounds:
15 Unbroken Thruster
15 Pull-up
L1: 45/35
L2: 75/55
L3: 95/65
Each break in thrusters = 10 burpee penalty