Monster Mash Monday

Jun 15th, 2015

Comments: 0
Category: WODS

Monster Mash Monday

Guns Out CrossFit – CrossFit

Warmup (No Measure)

2 Rounds

200 M Row

5 Wall Ball

10 Push Ups

15 Air Squats

Mobility (No Measure)


Arm Swings

Leg Swings

Frankensteins x 20

Metcon (Time)

9-6-3 reps of:

Front Squat 225/155

Bar Muscle-up

(S1 185/135) (S2 155/115) (S3 135/95)

*2x reps if scaled down to Chest to bar pull-ups or pull-ups)

Metcon (Time)

21-15-9 reps of:

Power Snatch 95/65

Double-unders, 4x Reps (84-60-36)

(S1 75/45) (S2 65/35)

*rep scheme for single-unders is (252-180-108)

Metcon (AMRAP – Reps)

In a 10 Minute window:

1 Mile Run

Max Reps Clean & Jerk 155/105

(S1 135/95) (S2 115/75) (S3 95/65)

*If you cannot complete run under 10 min then please record time in comment section
5 Min rest in between WODs

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