“Monster Mash Monday”

Sep 28th, 2015

Comments: 0
Category: WODS

“Monster Mash Monday”


Guns Out CrossFit – CrossFit

Metcon (Time)

4-5-6-7-8 reps for time of:

Hang Squat Cleans (135/95)

Wall Balls 20/14 (4x reps)
S1 115/75

S2 95/65

S3 75/45

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP of:

9 Calories Rowing

6 Burpees over rower

3 Clean & Jerks 155/115
S1 135/95

S2 115/75

S3 95/65

Metcon (Time)

3 Rounds for time of:

60 Double-unders or 120 Singles

15 Kettle Bell Swings 53/35

15 Hollow Rocks
S1 KBS 44/25

S2 KBS 35/25

*5 Min Rest Between All WODs

*athletes are in charge of their own rest periods

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