Warm Up: 5:00 row (1100m), 2 rounds of: 7 sit ups, 7 back extentions, 7 pullups, 7 pushups
Conditioning: 2012 CrossFit Open Workout 12.4
AMRAP in 12:00 of:
- 150 Wall Balls (20 lbs to 10'/ 14 lbs to 9')
- 90 Double Unders
- 30 Muscle Ups
150 WB + 90 DU + 3 MU = 243 total
did the wall balls in 8 minutes and the double unders in 2.5 minutes, so I had 1.5 minutes to do muscle ups. I didnt do real muscle ups of course, they were the scaled version (2 ring dips and 2 ring pullups for one muscle up).
5:00 Cooldown Row (1100m)
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