We are so impressed with everyone who came out and crushed the CF Total yesterday. I almost ran out of dry erase ink writing all over the PR board! Everyone was seemed confident in their abilities. The pre and post metcon strength days are paying off. Our consistency is rewarded as we locked in excellent technique while using their built-up strength.
- Use the heaviest weight you can for each set.
- Rest as needed between sets.
As many reps in 12 mins as you can of:
- 150 Wall Balls
- 90 Double Unders
- 30 Muscle-ups
Put your tiebreak times in the notes. 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. Every rep counts in this workout. Credit will be given for partially completed rounds.