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12.4 is HERE


12.4 is HERE

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.4 workout instructions – video  [HD mov]

Believe it or not but Chad was not born doing muscle-ups. Just like most everyone, he had to learn how to do them. Here, you see Chad at the 2010 Sectionals where he pretty much overcame his difficulties in doing them. Believe you can get a muscle-up today and anything is possible!

CrossFit Games Open 12.4

Tonight is the 4th Thursday Night Throwdown of the CrossFit Open.  Heats will start at 4:30 and run on a :20 minute interval.

WOD 12.4 Heat Times:

*Athletes will sign-up for a heat when they arrive at the shop. Doors open for warm-up at 4:00pm. FAMILIARIZE yourself with the movement standards here.

Drop-ins welcome.  $20 at the door. 


7 Responses

  1. Ali

    EMBRACE those 9 ft wall balls!!  When in doubt, just remember it’s actually 150 feet LESS than Karen to a 10 ft target. 

    Guys, you’ll just have to kill those 10 footers 🙂  Woot!

  2. Davis Hart

    I don’t get it, the scorecard in the workout description PDF has room only for 2 rounds. 

    just kidding….

  3. Amy Fallon

    Hey guys, I’m in Sacramento for the weekend, does anyone know of a good box out here that I could drop in at? Let me know! You can email me: [email protected]. Thanks so much! Good luck to everyone at the Throw Down tonight, I know you are all gonna kill it! Wish I could be there!!