Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
3×5 NG OHS
Metcon (Time)
Sprint WOD
400 m Run
20 Push-ups
30 Air Squats
400 m Run
Metcon (Weight)
E90S for 15 mins (10 sets)
1 SqSn
Record heaviest single lift.
If PR record under extra perfomance.
Metcon (Weight)
Front Squat
3-3-3-3
2 sec pause at bottom of each squat.
this is 4 heavy sets. Record total weight moved over the 4 sets.
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