12.26.2022 | Monster Mash
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
"DT"
5 Rounds for time of:
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
Amrap 15 minutes of:
50m Farmer's Carry
35 Single-unders
15 Sit-ups
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
Half "Murph"
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
5 Rounds for time of:
18 DB Deadlifts, 50's/35's
14 DB Hang Power Cleans, 50's/35's
10 DB Push Jerks, 50's/35's
Amrap 15 minutes of:
50m Farmer's Carry
35 Single-unders
15 Sit-ups
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
*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