WORKOUT 4A

AMRAP
Time 00:00 - 12:00
- 120 Double-Unders
- 60 Wall-ball shots 20/14lb
- 45 Toes to bar
- 30 Box Jump Overs (Step downs) 24/20inch
- 15 Muscle-ups
*Tie break @ the end of each movement

Rest 3 minutes (12:00 ~ 15:00)

WORKOUT 4B

CrossFit Total (1RM) Time 15:00 - 27:00
00:00 - 04:00 Shoulder Press
04:00 - 08:00 Back Squat
08:00 - 12:00 Deadlift

Time cap : 27 minutes