04.03.2023 | Monster Mash
4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145
2 Rounds for time:
1 Mile Run
50 Wall Ball Shots, 20/14
50 V-ups
For time:
21 Strict Pull-ups
15 Ring Muscle-ups
9 Rope Climbs, 15 ft.
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
4 rounds for time of:
12 Dumbbell Power Cleans, 50's/35's
12 Dumbbell Squats, 50's/35's
12 Dumbbell Shoulder-to-Overhead, 50's/35's
2 Rounds for time:
1 Mile Run
50 Wall Ball Shots, 20/14
50 V-ups
For time:
21 Strict Pull-ups
15 Ring Muscle-ups
9 Rope Climbs, 15 ft.
*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