01.16.2023 | Monster Mash
100m Run
10m Walking Lunge
1 Rope Climb, 15 ft.
For time:
1200m, Air Bike
500m Row
400m Run
21-15-9 reps for time of:
Devil's Press
Knees-to-elbows
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
Amrap 15 minutes of:
100m Run
10m Walking Lunge
1 Rope Climb, 15 ft.
For time:
1200m, Air Bike
500m Row
400m Run
21-15-9 reps for time of:
Devil's Press
Knees-to-elbows
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
*Rest 5 minutes between workouts.
*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!
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Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1