Monster Mash Monday

Jul 18th, 2016

Comments: 0
Category: WODS

Monster Mash Monday

Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 m row

4 min tabata

Kbs (53/35)

Goblet Squat (53/35)

Mobility

100 ft walking lunges with pvc pass throughs

50 ft inch worm

1.: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

20 double-unders

5 power snatch 95/65

Rest 5 minutes
RX+ 135/95

S1 75/45

S2 65/35

2.: Metcon (AMRAP – Rounds and Reps)

Amrap 4 minutes of:

7 hspu

4 front squats 155/105 (no rack)

Rest 4 minutes
RX+ 185/135

S1 135/95

S2 115/75

S3 95/65

3.: Metcon (AMRAP – Rounds and Reps)

Amrap 3 minutes of:

10 wall ball shots 20/14

10 pull-ups

Rest 3 minutes

4.: Metcon (AMRAP – Rounds and Reps)

Amrap 2 minutes of:

15 air squats

5 deadlift 225/155

Rest 2 minutes
RX+ 285/205

S1 185/135

S2 155/105

S3 135/95

5.: Metcon (AMRAP – Reps)

Amrap 1 minute of:

Max reps knees to elbows

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