|sign at memphis crossfit|
1. sn: heavy for day
2. cln and jerk: heavy for day
Warm Up: Shooters choice. Anything that you prefer to prime your body for the 12.4 open workout.
W.O.D.: Crossfit 12.4 open workout...
Complete as many rounds as possible in 12 minutes of the following...
150x Wall ball (Men=20#ball @ 10ft target, Women=14# ball @ 9ft target)
90x Double Under
30x Muscle Ups
Strength: Work up to a 1RM front squat, then back it down to 70% and perform 2 reps every 60 seconds for 10 rounds.
Durability: Stretch, myofascial release, ice bath