Ring support
Deadlift 5-5-5-5-5
12 minute AMRAP
15 box jumps
15 situps
15 wall balls (20/14)
If you are planning on doing the 2012 CrossFit Games Open WOD #4 tomorrow you may want to sub in a different movement for the wall balls – your choice!
Ring support – hold for a total of at least 60 seconds
Power clean 3-3-3-3-3
10-9-8-7-6-5-4-3-2-1
SDLHP (135/85)
Full plyo pushups
V-situps
During full plyo pushups, both your hands and feet must leave the ground at the same time.
Ring support – hold for a total of 30, 60 or 120 seconds depending on your current ability
Bent Rows 3-3-3-3-3
1000 m row
then,
2 rounds
50 box jumps
25 ring dips
Ring support – hold for a total of 60 seconds or more
Bent Rows 1-1-1-1-1-1-1
21-15-9
Deadlifts (135/95)
KB high pulls (24/16)
Ring support – 60 seconds
Bent rows 5-5-5-5-5
3 rounds
500 m row
21 KBS (24/16)
12 pullups
It’s that time of year again, so you’d better register before it’s too late! The first workout will be announced Wednesday February 22nd, 2012. After it is announced, you will have until 5 pm the following Sunday to submit your score to the CrossFit Games website. To get your score validated by us you must [...]