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MONSTER MASH CONDITIONING

For time:
50-40-30-20-10 reps, Air Squat
5-4-3-2-1 reps, Clean & Jerk
A) 70/47.5kg
B) 85/57.5kg
C)102.5/70kg

21-15-9 reps of:
Wallballs
Toes-to-bar
Handstand Push-ups
A) 6/4kg – Toes to low – Strict press
B) 9/6kg – T2B – Floor
C) 12/9kg – Unbroken only – Deficit 4.5/3″

Row
Run
A) 800m row – 800m run
B) 1100m row – 1200m run
C) 1500m row – 1mile run

*Rest 5 minutes between workouts

Monster mash courtesy of crossfitlinchpin.com

OPTIONAL EXTRA

Programmed work or

3 Sets
15 Pause hip extensions
15 V-ups

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mountain Creek, Mooloolaba area

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mountain Creek, Mooloolaba area