-Rest-

CF OPEN WOD 12.4

AMRAP in 12 minutes of:
10kg/7kg Wall ball x 150
Double unders x 90
Muscle up x 30

"The Rope Climb" with Greg Amundson - video [wmv] [mov]

Want to be a CrossFit Attitude Trainer?

Prerequisite for this casual position will be as follows:
- Completed and passed CrossFit Level 1 Trainer Course
- Have been actively CrossFitting for more than 12 months
- Current first aid certificate by August 2012
Preference will be given to current CrossFit Attitude members but  we welcome applications from people outside of CFA. If you are interested please email your expressions of interest to This email address is being protected from spambots. You need JavaScript enabled to view it.

5X2 Snatch @ 80% – rest 60 sec.

-Rest-

3X3 Snatch Pulls @ 3RM snatch balance weight
3X3 Snatch Balance (from the ground)
(Complete 3 Snatch Balance immediately after Snatch Pulls)

-Rest-

For time:
Run 500m
100 Double-Unders
200m Farmers Carry 100/70kg
20 Alternating KB Snatches 24/16kg
100 Double-Unders
Run 500m

"What's the Difference? My CrossFit Rampage!" from a member of CrossFit IoTA

"Eva"
Five rounds for time of:
Run 800 meters
2 pood/1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

Clean and Jerk 1-1-1-1-1-1-1 reps

-Rest-

AMRAP "DT" in 10minutes:
70kg/50kg Deadlift, 12 reps
70kg/50kg Hang power clean, 9 reps
70kg/50kg Push jerk, 6 reps

-Rest-

Two rounds for time of:
20kg/10kg Overhead lunges x 21
21 Burpees