3/12/12 CrossFit Open 12.3 & "Karen"

-Written by KC

CrossFit Open Workout 12.3

We performed this workout Friday and Monday and gave athletes the option of 12.3 or 'Karen' on both days, some athletes performed it last Friday, some today. Even though we have a relatively young box having only been open for 6 months, we have 4 people registered in the Open, and anyone not registered is still doing the Open workouts as part of our daily programming! We are all part of this global CrossFit event and it's so great to be part of it with the rest of the world even though we are on an island in the middle of the Pacific. It's so COOL!

Right & Below: Pics of me that my friend TJ took of Open wod 12.3! Thanks TJ!!

Workout of the Day

Warm Up:

400m. Run

50 Double Unders/150 Singles

Skill: Skin the Cat & Shoulder prep

WOD:
CrossFit Games Open WOD 12.3

As Many Rounds as Possible in 18min. of:

15 Box Jumps (24/20”)

12 Push Press (or Push or Split Jerk 115/75)

9 Toes to Bar

OR (Athletes Choice)

"Karen"

150 Wall Ball Shots for time (20/14)