07.18.2022 | Monster Mash
42 Wallball Shots, 20/14
21 Back Squats, 205/145
30 Wallball Shots, 20/14
15 Front Squats, 205/145
18 Wallball Shots, 20/14
9 Overhead Squats, 205/145
For time:
5k Run
For time:
30 Ring Muscle-ups
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
For time:
40 Wallball Shots, 20/14
30 Dumbbell Squats, 50's/35's
30 Wallball Shots, 20/14
20 Dumbbell Thrusters, 50's/35's
20 Wallball Shots, 20/14
10 R-arm DB Overhead Squats, 50/35
10 L-arm DB Overhead Squats, 50/35
For time:
5k Run
For time:
30 Ring Muscle-ups
*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