workout of the day

Thursday 120315


CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions - video [wmv] [mov] [HD mov]

Graham Holmberg 0 rounds + 25 muscle-ups (265 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

"Biggest Loser Winner Goes CrossFit" with John Rhode, free CrossFit Journal video, preview - [wmv] [mov]

"Efficiency Tips: Muscle-ups" with Chris Spealler video [wmv] [mov] [HD mov]

Workout video demo with Graham Holmberg - video [wmv] [mov] [HD mov]

"Britannica To Stop Printing Physical Encyclopedias, Focus On Digital Archives" by Rob W. Hart, Lit Reactor.