Monday WOD

Jul 23rd, 2018

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Category: WODS

Monday WOD

Guns Out CrossFit – CrossFit

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Warm-up (No Measure)

200 m row

10 Cal Bike

200 m run

10 Good Mornings (Bar)
Mobility: Down Dog+Cobra+Childs Pose x10

5×10 sec Squat Holds

Metcon (AMRAP – Rounds)

Death by Strict Press and Front Squat (10 min)


*every min on the min add 1 Rep to each movement. Once you cannot complete the assigned reps to that min you stop and that is your score. If you complete all reps to end of 10 min then your score is 10

*wod begins with 1 Rep of each movement

*you can rack the bar anytime

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

21 Sit Ups

15 Weighted Squat Jumps (med ball 20/14)

9 Deadlifts 185/135
Scaled 135/95

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