01.17.2022 | Monster Mash

For time:
40 Chest-to-bar Pull-ups
20 Ring Muscle-ups
10 Rope Climbs, 15 ft.

3 Rounds for time of:
15m Overhead Lunge, 115/75
25/18 Calories, Air Bike

15-12-9 reps for time of:
Power Clean, 185/135
Handstand Walk, meters

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time:
40 Chest-to-bar Pull-ups
20 Ring Muscle-ups
10 Rope Climbs, 15 ft.

3 Rounds for time of:
15m DB Overhead Lunge, 50's/35's
25/18 Calories, Air Bike

3 Rounds for time of:
22 DB Power Clean, 50's/35's
12m Handstand Walk

*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!

 

For the best equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

Share this post


Leave a comment