CrossFit Open Workout 12.4

Official CrossFit Games Open Workout from 2012.

Crossfit Open Workout 12.4 is a great WOD from the Games. If you want to do or try Games’ WOD’s, this is what you looking for!  Are you still waiting? Let’s try!

It requires just three exercise . This one is one of the greatest WOD for beginner CrossFit athletes. It’s totally right and  great way to begin to your CrossFit adventure. Time is important for this WOD. So record your time.  You can see instructions… Be determined and do your  WOD.

If you want to do  Crossfit Open Workout 12.4; The key point is doing your wall ball, double unders and muscle ups. The beginning it will be easy but then it will get harder. But you need to push yourself to do your best as you can. This WOD is requires strength, determination, power and passion. If you have all of them, it will great for you. Also you can watch some videos to improve your technique. It’s also great because, its a full body WOD.

And please try to continue this WOD session, for as long as you are able. And don’t forget your score. It’s really important to know that, right?

And don’t forget this WOD will not kill you. It only will make you stronger than ever.

Instructions 12.4:

AMRAP 12 minutes:

  • 150 Wall balls (20 lbs to 10′ target, 14 lbs to 9′ target, 9/6 kg)
  • 90 Double-unders
  • 30 Muscle-ups

Score:

Complete as many rounds and reps as possible in 12 minutes.

Scaled version:

  • 150 Wall balls (20 lbs to 10′ target, 14 lbs to 9′ target, 9/6 kg)
  • 90 single-unders
  • 30 Pull-ups

Exercises

Athlete videos

Next WOD CrossFit Open Workout 12.3
Previous WOD CrossFit Open Workout 12.5

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