11.22.2021 | Monster Mash
9 Squat Cleans, 185/135
9 Push Jerks, 185/135
9 Ring Muscle-ups
3 Rounds for time of:
500m Row
15m Handstand Walk
5 Rounds for time of:
20 GHD Sit-ups
10 Box Jumps, 30"/24"
20 Hand-release Push-ups
*Rest 5 minutes between workouts
Or, for a Dumbbell only version…
3 Rounds for time of:
16 DB Squat Cleans, 50's/35's
16 DB Push Jerks, 50's/35's
9 Ring Muscle-ups
3 Rounds for time of:
500m Row
15m Handstand Walk
5 Rounds for time of:
20 GHD Sit-ups
10 Box Jumps, 30"/24"
20 Hand-release Push-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