I'm doing this post from my phone so I am unable to attach a cool photo or video, but there are several floating around on Facebook, or CF.com, or GymnasticsWOD.com that break down today's workout and give advice on everything from how to prepare, how to pace, and how to work more efficiently. You definitely want to check those out.
Skill: Practice efficient movement in the wall ball, double Unders, and muscle ups
Conditioning: 2012 CrossFit Open Workout 12.4
AMRAP in 12:00 of:
- 150 Wall Balls (20 lbs to 10'/ 14 lbs to 9')
- 90 Double Unders
- 30 Muscle Ups
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.