Open Prep

Comanche CrossFit – CrossFit

Metcon (AMRAP – Reps)

Programming Note:

Open Workout test Day! Push yourself on this….Goal is to beat your old time if you have done this workout before.

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:

150 Wall-Ball Shots, 20# / 14#

90 Double-Unders

30 Muscle-ups

Metcon (No Measure)


3 rounds

2mins on/2 min off

Cal. Row

Cal. Ski Erg

Cal. Assault Bike

Metcon (Time)

” Durante Core ”

5 rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold