Warm-up:
Coach’s Choice
Strength/Skill:
Ring Work: Muscle Up Progressions
WOD:
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
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions