Monster Mash Saturday’s – 05262018

Reminder that Memorial Day Murph is on Monday, May 28th at CrossFit St. Paul beginning at 9:00 am. Heat sign ups can be found here.

Against a running clock…

Five rounds for time:

400m Run

15 Overhead Squats (95/63)

Notes: Choose a loading that allows you to move consistently throughout the entire workout. Given the volume fore today, scale the volume to a point where you can complete the above in less than twenty minutes.

…rest five minutes…

AMRAP ten minutes:

30 Double Unders

3 Ring Muscle UpsĀ (scale to approximately five to ten kipping pull ups)

Notes: Can you go EMOM throughout the entire ten minutes…?

…rest five minutes…

For time*:

30 Clusters (135/93)

*everytime the bar is “dropped” perform five bar facing burpees

Notes: It is intended that no athlete perform more than forty (ish) burpees for the above workout; that would mean you’re breaking the clusters into set of four. Shoot for five to ten repetitions each set.

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