Crossfit Games Open WOD 12.4

AMRAP 12:00
150 Wall Ball shots 20# completed in 7:30
90 double unders
30 muscle ups

242 reps

Snatch 1-1-1-1-1

FGB (2 rounds, 1 min at each station max reps):
- 24kg KB Taters
- Wall Walks
- G2O @ 50kg
- Burpee Box Jumps 30"
- Double Unders
- rest

Vondelpark - center- home

Total 90min

3 rounds, not for time, of:
Row 200m
6 OHS 15kg
6 thruster 15kg
5 push ups
6 ring row

OHS ladder 25, 30, 35 kg

A.
“2014 Regionals Event 7″
64 Pull-Ups
8 Overhead Squats (205/135 lbs) 61kg > 35 kg
Result: 11.40
Avg/max HR 172/184

Crush this, but don’t get too cocky. After all, you didn’t do six events prior to this one.

B.
“2014 Regionals Event 6″
For time:
50-Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lb) 55kg
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips > 25
50 Wall Ball Shots (20/14 lbs)
50 Deadlifts (180/120 lb)
50 Box Jump-Overs (24″/18″)
50-Calorie Row
Result: 37.05
Avg/max HR 176/192

12 Minute AMRAP

150 Wall Ball 10' #20 finished in 9:37
90 DU finished in 15:15
30 MU did 1

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (Karen)
90 Double-unders
30 Muscle-ups

Official workout description & rules here: http://bit.ly/xpVVGz

My Karen time was 8:19

150 Wall Balls

9 ft target, 14 lbs

3 Power Snatch @ 120
On the minute, every minute, for 15 minutes

21-15-9
Hand Release Push-ups
24" Box Jumps
Ring Dips (green band)

arms and shoulders totally smoked.. time for a couple rest days.