A word of caution, these workouts are potent! If you are not ready for the volume, loading, or anything else, please scale as appropriate. The Monster Mash is very well suited for competitors at both the Regional and Games level for one simple reason…….it’s a big dose of pure CrossFit. Sometimes at the upper echelon of the Sport of CrossFit there can be a tendency to over complicate training, and soon you’ve drifted a bit far from the classic, high intensity style of programming that got you so damn fit in the first place. Enjoy.
AMRAP 10 minutes of:
2 Squat Cleans 245/170
4 L-sit Pull-ups
6 Handstand Push-ups
For time:
100 Air Squats
50 Push Jerks 135/95
100 Air Squats
For time:
500m row
400m run
30 Calories, Assault Bike
*At 15 minutes begin workout 2 & at 30 minutes begin workout 3.