• WORKOUT 12 . 4

    MEN
    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (20lbs to 10′ target) 9kg
    90 Double-unders
    30 Muscle-ups

    WOMEN
    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (14lbs to 9′ target) 6kg
    90 Double-unders
    30 Muscle-ups

    Watch the movement standards for ALL movements before coming in guys. We will be hosting the workout for all CrossFit Roar members at Thursday 7pm, Friday 7am, 10:30am, 6:30pm and Saturday at 8:30am. Please make sure you are warmed up ready to go at these times. Good luck!!

  • Kathy

    Can we choose to start on double unders at least then I might get a score above 0? 😉

    Is that 6kg heavier than a Karen rxd?

    • Brooke

      Haha, nice try Kathy 🙂 You must get through the 150 wall balls first. We have 4 med balls that are 14lbs at the box. Its about 6.3kg, so yeah a bit heavier than the usual 5kg we use. But the target is 9′, so its 1′ lower than the red line.