10.31.2022 | Monster Mash
Amrap 12 minutes of:
1 Round of "Mary"
1 Round of "DT"
Begin at 25:00
For time:
400m run
30 Calories, Rowing
20 Burpees over rower
Begin at 45:00
4 Rounds for time of:
3 Squat Cleans 205/135
15 Kettlebell Swings 53/35
45 Double-unders
Compare to 12.19.2016
Or, for a Dumbbell version...
Begin at 0:00
Amrap 12 minutes of:
1 Round of "Mary"
12 Dumbbell Deadlifts, 50's/35's
9 Dumbbell Hang Power Cleans, 50's/35's
6 Dumbbell Push Jerks, 50's/35's
Begin at 25:00
For time:
400m run
30 Calories, Rowing
20 Burpees over rower
Begin at 45:00
4 Rounds for time of:
10 Dumbbell Squat Cleans 50's/35's
15 Dumbbell Swings 50/35
45 Double-unders
*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