WOD

3 Rounds for time: 30 Kettlebell swings 30 Double unders 30 Sit ups

3 Rounds for time: Run 400m 21 Overhead squats (95/65)

CrossFit Games WOD 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 3 Thrusters, 100# (65#) 3 Chest to... Read More

4 Rounds on the 4 minute interval: Run 400m

5 Rounds for time: 5 Cleans (155/105 3 Jerks (155/105) 20 Double unders

2 Rounds for time: 40 Cal row 30 Burpees 20 Pull ups 10 Handstand push ups

Deadlift Max Then 5 Rounds for time: 9 Deadlifts 6 Hang power snatch 3 Overhead squats

3 Rounds for time: Run 400 20 Pull ups 10 Med ball burpees

CrossFit Games WOD 12.4 AMRAP 12 minutes: 150 Wall balls 90 Double unders 30 Muscle ups

Snatch skill work Then 5 Rounds for time 250 m Row 20 KB swings (vertical)