03.06.2023 | Monster Mash

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 70/53
12 Chest-to-bar Pull-ups

21-15-9 reps for time of:
Deadlift, 275/185
Handstand Push-ups, strict

50-40-30-20-10 reps for time of:
Heavy Rope Single-unders
V-ups

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

3 Rounds for time of:
400m Run
21 Dumbbell Swings, 50/35
12 Chest-to-bar Pull-ups

5 Rounds for time of:
25 Dumbbell Deadlift, 50's/35's
9 Handstand Push-ups, strict

50-40-30-20-10 reps for time of:
Heavy Rope Single-unders
V-ups

*Rest 5 minutes between workouts.

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Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

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