Congratulations to Nicho on his 12th place finish on the weekend at the Pan Pacfic Masters fitness challenge on the Gold Coast.
CrossFit Games Open 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 10kg/6kg
90 Double-unders
30 Muscle-ups
Post total reps to comments.
Compare to last time here.
7 Responses
Well done Nick. Phew.
Haha. Not too many points off top 10 Rob. Thanks to all for your messages etc. Great weekend.
CF MAD 0930
Option A
AMRAP 12
15 Wall Ball (10/6)
18 Double Unders
3 Chest to Bar Pull Ups
OR
Option B
AMRAP 12
15 Goblet Squats (12/8)
9 Box Jumps or Steps (24/20)
3 Pull ups
* Congrats Nicho!!! Fantastic Result.
Whoops… Missed this off
Option B
150m run/row at end of each round.
Last time we did this workout which also featured as Open workout 13.3.
https://42s.com.au/wod-monday-160/
Either one I couldn’t walk for a week afterwards. Warning use hand rails while walking down stairs for the rest of the week!
6 x 800m Row
2 mins Rest inbetween efforts
28.04 (Held 2.52-3.04)