Monster Mash

5 Rounds for time of:
10 Deadlifts, 225/155
5m Handstand Walk
10 Toes-to-bar

2014 CF Regionals, Event 7
For time:
64 Pull-ups
8 Overhead Squats, 205/135

3 Rounds for time:
90 Double-unders
30 Box Jumps, 24"/20"
30 Kettlebell Swings, 53/35

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

5 Rounds for time of:
20 Dumbbell Deadlifts, 225/155
5m Handstand Walk
10 Toes-to-bar

For time:
64 Pull-ups
32 Dumbbell Thrusters, 50's/35's

3 Rounds for time:
90 Double-unders
30 Box Jumps, 24"/20"
30 Dumbbell Swings, 50/35

*Rest 5 minutes between workouts.

EMOM 20 minutes of:
Min 1: 5 Clean & Jerks, 135/95
Min 2: 3 Rope Climbs, 15 ft.
Min 3: 230m Run
Min 4: Rest
Min 5: 5 Clean & Jerks, 155/105
Min 6: 3 Rope Climbs, 15 ft.
Min 7: 230m Run
Min 8: Rest
Min 9: 5 Clean & Jerks, 185/135
Min 10: 3 Rope Climbs, 15 ft.
Min 11: 230m Run
Min 12: Rest
Min 13: 5 Clean & Jerks, 205/145
Min 14: 3 Rope Climbs, 15 ft.
Min 15: 230m Run
Min 16: Rest
Min 17: 5 Clean & Jerks, 225/155
Min 18: 3 Rope...

21-15-9 reps for time of:
Thrusters, 95/65
Bar-facing Burpees

21-15-9 reps for time of:
Power Snatch, 75/55
Bar-facing Burpees

21-15-9 reps for time of:
Chest-to-bar Pull-ups
Bar-facing Burpees

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

21-15-9 reps for time of:
Dumbbell Thrusters, 50's/35's
Dumbbell-facing Burpees

3 Rounds for time of:
25 Dumbbell Power Snatch, 50/35
15 Dumbbell-facing Burpees

21-15-9 reps for time of:
Chest-to-bar Pull-ups
Bar-facing Burpees

*Rest 5 minutes between workouts.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups,...

For time:
100m Walking Lunge
75 V-ups
50 Pull-ups
25m Handstand Walk

Amrap 7 minutes of:
200m Run
7 Deadlifts, 275/185

21-15-9 reps for time of:
Push Jerk, 155/105
Calories, Air Bike

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

For time:
100m Walking Lunge
75 V-ups
50 Pull-ups
25m Handstand Walk

Amrap 7 minutes of:
200m Run
20 Dumbbell Deadlifts, 50's/35's

3 Rounds for time of:
20 Dumbbell Push Jerk, 50's/35's
15 Calories, Air Bike

*Rest 5 minutes between workouts.

*Want a 30-day free trial of...

For time:
30 Clean & Jerks, 205/145

For time:
40 Ring Muscle-ups

For time:
5 Mile Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
60 Dumbbell Clean & Jerks, 50's/35's

For time:
40 Ring Muscle-ups

For time:
5 Mile Run

*Rest 5 minutes between workouts.

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https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1