01.23.2023 | Monster Mash
Deadlift, 315/205
Thruster, 135/95
3 Rounds for time of:
21 Russian KB Swings, 70/53
15 Chest-to-bar pull-ups
9 Burpee Box Jump Overs, 24"/20"
5 Rounds for time of:
100m DB Farmer's Carry, 50's/35's
10 Bench Press, 135/95
10m Handstand Walk
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
3 Rounds for time of:
30 Dumbbell Deadlifts, 50's/35's
15 Dumbbell Thruster, 50's/35's
3 Rounds for time of:
21 Russian DB Swings, 70/53
15 Chest-to-bar pull-ups
9 Burpee Box Jump Overs, 24"/20"
5 Rounds for time of:
100m DB Farmer's Carry, 50's/35's
10 DB Bench Press, 50's/35's
10m 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!
If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1
Test