Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20/14)
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]
“Efficiency Tips: Muscle-ups” with Chris Spealler video [wmv] [mov] [HD mov]
WOD demo with Graham Holmberg – video [wmv] [mov] [HD mov]
CrossFit Games Update: Open Week 3
“Biggest Loser Winner Goes CrossFit” with John Rhode, free CrossFit Journal video, preview – [wmv] [mov]
Do Perfect Foods Exist?-Mark’s Daily Apple
“Continuous effort — not strength or intelligence — is the key to unlocking our potential.”~Liane Cardes
150+55 = 210 …. I will redo!
150+90+7=247
150+110 singles (12 lb. Wall Ball)
150+75=225
150 Wall Balls + 138 singles
150 Wall Balls (20lbs)
240 reps
150 + 90 + fail…fail…fail…fail…fail…..fail = 240
150 + 220 singles + 9 pull ups
150 Wall Balls + 170 Singles
150+90+17=257 reps
150+90+14
150 + 200 singles (6 lb wall ball)
150+220(singles)+34pullups(purple)
150+26 singles
150+55 singles
150/90/4
150+104 singles
240 reps!
150+38 DU….188- I will redo!
150+220(singles)+17(pu)
150+65
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