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Sun Apr 7, 2019


WOD - 20 Min AMRAP

1 Rope Climb

10 KB DL (2x32/24kg)

10 KB Step Up (20/16”)

10 Burpee Box Jump

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11am Monster Mash - a high volume dose of pure CrossFit, designed for the experienced CrossFitter

In 10 Mins

Run 800m

AMRAP in time remaining

1 Rope climb

5 HSPU or push ups

10 Jump Squats

* Wear a weight vest if possible

Rest 5 mins

10 Min AMRAP

10 Synchro Thrusters

10 Synchro Burpees

Rest 5 mins

4 rounds

100m Prowler sprints, alternating with friends