*****0900 CLASS ONLY*****

WARM UP

PUSH JERKS

6 sets of 2-3 @ 78-88% on 2:30

CROSSFIT OPEN WORKOUT 12.4

AMRAP 12:

150 wall balls 20/14

90 double unders (Scaled: 135 single unders)

30 Ring Muscle Ups (Scaled options: bar muscle ups, chest to bar pull ups, pull ups, banded pull ups)

**Extra Work

Run & GHD Sit-Ups

4 rounds for time, 16 min time cap

400m run

25 medal GHD sit-ups 20/14