EMOM for 12 minutes:
Every odd minute, start at 75% of your 1 RM shoulder press and perform 3 reps, going up as heavy as possible.
Every even minute, do AMRAP of L pull-ups.
Workout of the Day
CrossFit Games Open 12.4 / 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20/14 lbs) (10’/9′)
For those not interested in the Open or who don’t plan on reaching the muscle-ups, you will do a 12 AMRAP minute instead of 10 wall-balls, 20 double-unders, and 5 ring pull-ups.
Post your scores to.