CrossFit Open WOD 12.1

The "up" part of 12.1


Run 800m
Shoulder ROM x20
Box Jump x20 (choose height)

Syncro Bar Work:

  1. Shoulder Press x5
  2. Push Jerk x5
  3. Split Jerk x5


Foam Rolling: Find the pain


Incentives can add up! Make sure your team is getting 4 daily wods a week to help with your TTS1 score. 

Push Day:

Shoulder Press 4x3@70% of 1RM
Push Jerk 3x3@85%
Split Jerk 2x3@100%

Skills & Technique: (Click below for links to more info)


CrossFit Open WOD 12.1

Burpees to 6" above max reach

7 Minute AMRAP
Score total reps.