05.22.2023 | Monster Mash
10 Burpees
10 Kettlebell Swings, 70/53
10 Pull-ups
9-12-15 reps for time of:
Deadlift, 275/185
Box Jump, 30"/24"
For time:
800m Run
20m Handstand Walk
20 Push Jerks, 185/135
20m Handstand Walk
800m Run
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
Amrap 10 minutes of:
10 Burpees
10 Dumbbell Swings, 50/35
10 Pull-ups
3 Rounds for time of:
30 Dumbbell Deadlifts, 50's/35's
12 Box Jump, 30"/24"
For time:
800m Run
20m Handstand Walk
40 Dumbbell Push Jerks, 50's/35's
20m Handstand Walk
800m Run
*Rest 5 minutes between workouts.
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