“Monster Mash Monday”

Jul 27th, 2015

Comments: 0
Category: WODS

“Monster Mash Monday”

Guns Out CrossFit – CrossFit

Warmup (No Measure)

3 rounds of 200 m row

5 wall ball

10 Push Ups

20 DU’s

Mobility (No Measure)

Couch

Banded Hamstring

Sampson

Metcon (Time)

For Time

15 Thrusters (95/65)

200 M Run

15 Pull Ups

15 OHS (95/65)

15 Pull Ups

200 M Run

15 Thrusters (95/65)

5 Min Rest

1 Round

10 Back Squats (135/95)

20 Box Step Ups (135/95) (Bar on Back) (20″ Box for All)

30 Weighted Lunges (In Front Rack 135/95)

*Athletes will have a continuous running clock. Athletes will keep up with their own rest periods and subtract at the end of the WOD for total time.
WOD 1 (S1 75/45) (S2 55/35) (S3 45/25)

WOD 2 (S1 115/75) (S2 95/65) (S3 75/55)

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