CrossFit
Warm-Up / Skills
Dynamic (with trainer)
2 Rounds:
10 wall balls
10 presses with bar
10 burpees
Metcon
10 mins of Double Under and Muscle up Skill
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Metcon
12.4
12 min cap to complete the following:
150 Wall Balls (20/14)
90 Double Unders (scaled is 200 singles)
30 Muscle Ups (scaled is 3 strict pull ups and 3 dips per MU)
Result Type: AMRAP
Male Rx: 20 lbs
Female Rx: 14 lbs