AMRAP in 12 minutes of:
- 150 wall balls (20/14# to 10/9′)
- 90 double unders
- 30 muscle ups
WOD Notes: This week’s WOD combines two classic CrossFit workouts: Karen and 30 MU for time. To spice it up, they threw in 90 DU smack dab in the middle… Woo hoo! A few rules:
- The ball can’t bounce off the floor for the wall balls. If you don’t catch the ball, it must come to a complete stop before picking it back up.
- The wall ball must hit AT OR ABOVE the 10’/9′ target. This is good news for us! It means the rep will count as long as some part of the ball comes in contact with red (guys) or white (girls).
- For the muscle up, you must start from a hang – arms totally straight and with your feet off the floor. At the top you must completely straighten your elbows and lock out.
To see the full standards video, go HERE and click the Week 4 tab.
This Post Has 10 Comments
Just like the last 3 weeks, we’ll open up the gym at 4:30 for folks to start warming up. We’ll go over standards at 5 and kick the first heat off around 5:15. Be there or be square!
SARG LOVES KAREN
I will be lucky if I make a full round. DUs are my arch-nemesis.
If anyone is curious about their old Karen times, we last did it on Jan 11 with a make up day on Jan 12:
Only 4 hours away from a good time! What has two thumbs and loves wallballs? THIS GUY!
THIS GIRL.
I agree with Mike, DU’s are going to kill it for me too. Can we skip the DU’s and go straight to the MU’s?
Results from tonight:
Kevin 200
Craig 211
Mike S 151
Chris C 201
Jimbo 116
Nick 100
Gunter 138
John 253
Sarge 207
Mark 215
Tiana 132
Buzby 117
Results from the OG:
Scott 147
Cragle 241
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