03.14.2022 | Monster Mash
200m Run
7 Clean & Jerks, 135/95
1 Rope Climb, 15 ft.
21-15-9 reps for time of:
Bar-facing Burpees
Front Squats, 115/75
7 Rounds for time of:
7 Power Snatch, 95/65
7 Box Jumps, 24"/20"
*Rest 5 minutes between workouts.
Or, for a Dumbbell version…
Amrap 15 minutes of:
200m Run
7 DB Clean & Jerks, 50's/35's
1 Rope Climb, 15 ft.
21-15-9 reps for time of:
Bar-facing Burpees
Dumbbell Squats, 50's/35's
7 Rounds for time of:
10 DB Power Snatch, 50/35
7 Box Jumps, 24"/20"
*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