CrossFit Team Offutt Tactical Fitness

Video and info courtesy of Games.crossfit.com, and video filmed in God’s Country, otherwise known as Columbus, Ohio 🙂

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

For Masters over 54, see PDF below

CrossFit Games Open 12.4

 

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Additional Notes

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.

Equipment

To complete this workout you will need:

• A medicine ball of the appropriate weight for your division
• A wall of target set at the specified height
• A jump rope
• A set of gymnastic rings hung so that you can successfully perform a muscle-up