Open 12.4

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #63 (No Measure)

EMOM8

6-8 Wall Balls +

15-20 Double Unders

Weightlifting

Snatch Complex (1RM)

1 Squat Snatch +

1 Overhead Squat +

1 Hang Squat Snatch +

1 Overhead Squat
20 Minutes To Work Slowly Up In Weight.

Find Your Heaviest Complex!!!

CrossFit Open

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

Hard Work Pays Off

Hard Work #3 (3 Rounds for reps)

3 Rounds Of:

:90 Max Rep Alt Pistols

Rest :60

:90 Max Rep Lateral Bar Burpees

Rest :60

Scaling:

Pistols To A Bank/Box