On Track CrossFit – CrossFit
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
Clean and Jerk (15 min to build to a Heavy Single)
Front Squat (5 x 2 @ 85-90%)
Metcon (AMRAP – Rounds and Reps)
For those not wanting to do strength work, this is an option:
20 min AMRAP
15 GHD Sit Ups
20 Cal Air Dyne
15 GHD Back Extensions
20 Cal Air Dyne
