CrossFit Games Open 12.4

Saturday March 17, 2012

Workout 12 . 4

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20lbs to 10' target) 90 Double-unders 30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (14lbs to 9' target) 90 Double-unders 30 Muscle-ups

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20lbs to 9' target) 90 Double-unders 30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (10lbs to 9' target) 90 Double-unders 30 Muscle-ups

Warm Up:

600 m Row

25 Jumping Jacks

12 A-Frame Push Ups

DROM

Shoulder Mobility

Hip Floss

Skill/Strength:

Discuss Workout.  Movements/Standards

Mike H 254 (6:11 Karen)

Mike Mc 241 (9:42 Karen)

Iron Mike 164 (10:46 Karen)

Tracy 176 (8:43 Karen)

Juliana 226 (8:11 Karen)

Amy 150 10#/Singles

Joel 112

Jill 100 10#

Julie 195 (8:40 Karen)

Vic 240 (7:59 Karen)

Mike K 150 (10:17 Karen)

Candice 113 10#

Olga 150 10#/Singles

Maria 150 10#/Singles

Danielle 150 39 Reps w 10#/111 Reps w 14#

John Mc 231 (9:23 Karen)

John M 210 (8:27 Karen)

BaseLine

Nicole 8:11 Nice to meet you.  Hope to see you again.

Sue 8:02 Welcome to the Community!!

 

WODCoachComment