Monday WOD

Dec 12th, 2016

Comments: 0
Category: WODS

Monday WOD

Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 m row

4 min tabata

Hand Release Push-Ups

Metcon (AMRAP – Reps)

“Monster Mash Monday”

Amrap 6 minutes of:

5 clean and jerks 135/95

5 burpee box jumps 24″/20″

Rest 6 min then:

Metcon (AMRAP – Reps)

Amrap 5 minutes of:

20 double-unders

5 power snatch 95/65

Rest 5 minutes, then

Metcon (AMRAP – Reps)

Amrap 4 minutes of:

7 hspu

4 front squats 155/105 (no rack)

4 min rest then:

Metcon (AMRAP – Reps)

Amrap 3 minutes of:

10 wall ball shots 20/14

10 pull-ups

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