Monster Mash Monday

Oct 5th, 2015

Comments: 0
Category: WODS

Monster Mash Monday


Guns Out CrossFit – CrossFit

Warmup (No Measure)

200 M Row

3 Min AMRAP

10 Mountain Climbers

10 Behind the Neck Press (from bottom of the squat)
press with pvc

Mobility (No Measure)

15 Good Mornings (PVC)

15 PVC Pass Throughs

Scorpion

Metcon (AMRAP – Rounds and Reps)

“Fireproof”

Amrap 5 minutes of:

20 double-unders

5 power snatch 95/65

Rest 5 minutes
S1 75/55

S2 65/45

Metcon (AMRAP – Rounds and Reps)

Amrap 4 minutes of:

7 hspu

4 front squats 185/125 (from rack)

Rest 4 minutes
S1 155/105

S2 135/95

S3 105/65

Metcon (AMRAP – Rounds and Reps)

Amrap 3 minutes of:

10 wall ball 20/14

10 pull-ups

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

Amrap 2 minutes of:

15 air squats

5 deadlift 275/185

Rest 2 minutes, then
S1 225/155

S2 185/135

S3 155/115

S4 135/95

Metcon (AMRAP – Reps)

Amrap 1 minute of:

Max reps toes to bar

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