05.15.2023 | Monster Mash
21-15-9 reps for time of:
Weighted strict pull-up, 35/25
Handstand push-up, strict
3 Rounds for time of:
100m Farmer's Carry, 50's/35's
25 Box Jumps, 24"/20"
15 Squat Cleans, 155/105
5 Rounds for time of:
500m row
12 Knees-to-elbows
9 Bench press, 155/105
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
For time:
21-15-9 reps for time of:
Weighted strict pull-up, 35/25
Handstand push-up, strict
3 Rounds for time of:
100m Farmer's Carry, 50's/35's
25 Box Jumps, 24"/20"
20 Dumbbell Squat Cleans, 50's/35's
5 Rounds for time of:
500m row
12 Knees-to-elbows
15 Dumbbell Bench press, 50's/35's
*Rest 5 minutes between workouts.
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https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1