Monday WOD

Jun 13th, 2016

Comments: 0
Category: WODS

Monday WOD


Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 M Row

15-12-9

Wall Ball

Push Ups

Mobility

Banded Shoulder

PVC Pass Throughs

Sampson

WOD 1: Metcon (AMRAP – Rounds and Reps)

AMRAP 3 minutes:

5 Back Squats 255/165

5 Bar Muscle-ups
S1 205/155

S2 185/135

S3 155/115

WOD 2: Metcon (AMRAP – Rounds and Reps)

AMRAP 3 minutes:

40 Double-unders

4 Clean & Jerks 155/105
S1 135/95

S2 115/75

S3 95/65

WOD 3: Metcon (AMRAP – Rounds and Reps)

AMRAP 3 minutes:

7 Hang Power Snatch 95/65

14 Air Squats
S1 75/55

S2 65/46

S3 55/35

WOD 4: Metcon (AMRAP – Rounds and Reps)

AMRAP 3 minutes:

14/10 Calories Rowing

7 Burpees over the rower

*Rest 3 minutes between AMRAPs

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