Posted on by crossfit

3/15/2012 WOD

Strength:

Front Squat

3-3-3+

WOD:

25 Up and Over Wall Balls

25 Up and Over Box Jumps

20 Up and Over Wall Balls

20 Up and Over Box Jumps

15 Up and Over Wall Balls

15 Up and Over Box Jumps

10 Up and Over Wall Balls

10 Up and Over Box Jumps

5 Up and Over Wall Balls

5 Up and Over Box Jumps

We will be using the pul up bar to toss the Med Ball up and over and catching it on the other side.  This is a full wall ball movement so squat is below parallel and the ball must get over the pull up bar.  Box Jumps will be the same thing, jump up on the box come down on the other side and repeat.

Workout 12 . 4

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

 

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups