“Monster Mash Monday”

Jul 13th, 2015

Comments: 0
Category: WODS

“Monster Mash Monday”


Guns Out CrossFit – CrossFit

Warmup (No Measure)

200 M Row

4 Min Tabata

Thrusters 45/35

DU’s or Single Unders

Mobility (No Measure)

Couch

Banded Shoulder

20x Frankensteins

Metcon (Time)

“Monster Mash Monday”

For time:

200m run

45 Back Squats 115/75

200m run

30 Front Squats 115/75

200m run

15 Overhead Squats 115/75

5 Min Rest

5 Bar Muscle Ups

15 HSPU

5 Ring Muscle Ups

5 Min Rest

“1/2 Grace”

15 Clean & Jerks 135/95

*keep track of your rest periods

*your score will be total time from 3 WODs minus rest periods
WOD 1) S1 95/65 S2 75/45

WOD 2) 15 Chest to Bar pull-ups = 5 Bar/Ring Muscle Ups

WOD 3) S1 115/75 S2 95/65 S3 75/45

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