03.20.2023 | Monster Mash
200m Run
2 Front Rack Lunge Steps, 155/105
2 Shoulder-to-Overhead, 155/155
200m Run
4 Front Rack Lunge Steps, 155/105
4 Shoulder-to-Overhead, 155/155
200m Run
6 Front Rack Lunge Steps, 155/105
6 Shoulder-to-Overhead, 155/155
etc, etc, etc...
21-15-9 reps for time of:
Chesto-to-bar Pull-ups
Ring Dips
"Death by"
Dumbbell Burpee, 50's/35's
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
In a 20-minute window:
200m Run
2 DB Front Rack Lunge Steps, 50's/35's
2 DB Shoulder-to-Overhead, 50's/35's
200m Run
4 DB Front Rack Lunge Steps, 50's/35's
4 DB Shoulder-to-Overhead, 50's/35's
200m Run
6 DB Front Rack Lunge Steps, 50's/35's
6 DB Shoulder-to-Overhead, 50's/35's
etc, etc, etc...
21-15-9 reps for time of:
Chesto-to-bar Pull-ups
Ring Dips
"Death by"
Dumbbell Burpee, 50's/35's
*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