08.22.2022 | Monster Mash
For time:
7 Squat Snatch, 185/135
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch, 185/135
For time:
400m Run
30/20 Calories, Air Bike
20 Burpee Box Jump Overs, 24"/20"
3 Rounds for time of:
20 Knees-to-elbows
15 Hang Power Cleans, 155/105
*Rest 5 minutes between workouts.
For a dumbbell only version…
For time:
12 R-arm Dumbbell Squat Snatch, 50/35
12 L-arm Dumbbell Squat Snatch, 50/35
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
12 R-arm Dumbbell Squat Snatch, 50/35
12 L-arm Dumbbell Squat Snatch, 50/35
For time:
400m Run
30/20 Calories, Air Bike
20 Burpee Box Jump Overs, 24"/20"
3 Rounds for time of:
20 Knees-to-elbows
20 Dumbbell Hang Power Cleans, 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!
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