Metcon
Metcon (AMRAP – Reps)
EMOM 12
Min 0,4,8 – 20m Sled Push 225/165
Min 1,5,9 – 10 Burpee over KB
Min 2,6,10 – 10 KB snatch 5 on each L/R
Min 0,4,8 – 20m Sled Push 225/165
Min 1,5,9 – 10 Burpee over KB
Min 2,6,10 – 10 KB snatch 5 on each L/R
For sled push rep – 1rep/5m
Gymnastics
Skill work – Muscle up (Work on Ring MU)
1) Ring rows with box / Ring dip
2) Hip kipping with band
3) MU transition
4) Muscle up
2) Hip kipping with band
3) MU transition
4) Muscle up
(10min)
Metcon
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
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
GYM1010 
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