Thursday, March 15

12.4 is upon us and boy does it look fun. If you've never done "Karen" you're in for a treat - 150 wall balls for time. I can tell you what I have never felt like doing after Karen - 90 double unders and 30 muscle ups. Let's be honest here, getting through all the wall balls is the first goal. It's a tough movement for a lot of you so sticking to the standards will be key. Missed reps are going to be a killer, nobody wants to do 50 extra wall balls. Watch the video on the standards below to get ready for this one. 12.4 Explanation

Workout for Thursday, March 15 CrossFit Games Open WOD 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