Monday WOD

Feb 19th, 2018

Comments: 0
Category: WODS

Monday WOD

Guns Out CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200 m row

12-9-6

Push Ups

Pull Ups

Air Squats

Sampson

Metcon (AMRAP – Reps)

Begin at 0:00

In a 10 minute window:

• Run 1000 m

• Max reps hang power cleans (155/105)
Score is total reps Hang Power Cleans

Metcon (Time)

Begin at 15:00

15-12-9 reps of:

• Deadlift 275/185

• Box Jumps 24/20

Metcon (Time)

Begin at 25:00

3 rounds of:

• 15 strict pull-ups

• 30 strict press 75/55

• 100 air squats

Metcon (Time)

Begin at 25:00

3 rounds of:

• 15 strict pull-ups

• 30 strict press 75/55

• 100 air squats

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