3-8-12

CrossFit:

WORKOUT 12 . 3

MEN

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

WhipCON

40 seconds on 20 seconds off
5 rounds each station then move to next. 3rd and 5th round off each station should be ALL OUT SPRINTS. 1st and 2nd should be 90%. 4th should be recovery (slower):

1: Wallballs to 11ft wall
2: Med Ball Slam
3: Single Jump Ropes
4: Battling Rope
5: Dumbbell Walking Lunge thrusters (20/10)

CrossFit Mean Streets
Downtown Los Angeles

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