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