“Monster Mash Monday”

Sep 21st, 2015

Comments: 0
Category: WODS

“Monster Mash Monday”

Guns Out CrossFit – CrossFit

Warmup (No Measure)

400 M Run

400 M Row

200 M Run

200 M Row

Mobility (No Measure)

Arm Swings/Leg Swings

Downward Dog

Banded Hip

Metcon (AMRAP – Reps)

AMRAP 3 min of:

OHS 95/65
S1 75/45

S2 65/35

S3 45/15

Metcon (AMRAP – Reps)

AMRAP 7 min of:

35 Double-unders

11 Thrusters 75/55

7 Burpee Box Jumps 24/20
S1 65/35

S2 45/15

*RX – 53 Reps/round

*Scaled – 123 Reps/round

Metcon (AMRAP – Reps)

AMRAP 12 min of:

400m Run

30 Deadlifts 185/135

20 Kettlebell Swings 70/53

10 Chest-to-bar Pull-ups
S1 155/115

S2 135/95

S3 115/75

*200 m = 1 Rep

* 62 Reps/round

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