10.17.2022 | Monster Mash
For time:
1 Mile run
2k Row
1 Mile Run
15-12-9-6-3 reps for time of:
Front Squat, 185/135
Chest-to-bar Pull-ups
"SQT"
3 Rounds for time of:
10 Ground to Overhead 95/65
200 yd Shuttle Sprint (50x4)
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
"Jerry"
For time:
1 Mile run
2k Row
1 Mile Run
5 Rounds for time of:
15 Dumbbell Squats, 50's/35's
9 Chest-to-bar Pull-ups
"SQT"
3 Rounds for time of:
20 Dumbbell Power Snatch, 50/35
200 yd Shuttle Sprint (50x4)
*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