Group: 3 in 3
MOB: Lax to Glutes to increase front squat depth
WoD: 12’ AMRAP – WoD 12.4 from the CrossFit Open
In teams of 2, one will judge while the other performs the tasks below. Judges will ensure both proper squat depth and that the Wall Balls are to the correct height. No rep as necessary. Help count as well. Scale as appropriate. Take note of the first 150 WBS time as well for the athlete performing.
150 Wall Balls (20#/14#) (10’/9’) a) 14/12 b) 12/10
90 DUs (270 Singles)
25 Muscle Ups (75 Pull-ups / 75 Ring Dips) Do the pull-ups and push-ups in sets of 3 each for proper scoring.
Score = total amount of reps completed in the 12 minutes
MOB: Roll Quads
Coach’s Tip: Pace the Wall Balls from the outset. Have a plan in place to get them done so that you have some time left over for the rope and potentially the Muscle-Ups/Pull-ups!