Monster Mash

In a 20-minute window:
200m Run
2 Front Rack Lunge Steps, 155/105
2 Shoulder-to-Overhead, 155/155
200m Run
4 Front Rack Lunge Steps, 155/105
4 Shoulder-to-Overhead, 155/155
200m Run
6 Front Rack Lunge Steps, 155/105
6 Shoulder-to-Overhead, 155/155
etc, etc, etc...

21-15-9 reps for time of:
Chesto-to-bar Pull-ups
Ring Dips

"Death by"
Dumbbell Burpee, 50's/35's

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

In a 20-minute window:
200m Run
2 DB Front Rack Lunge Steps, 50's/35's
2 DB Shoulder-to-Overhead, 50's/35's
200m Run
4 DB Front Rack Lunge Steps, 50's/35's
4 DB Shoulder-to-Overhead, 50's/35's

For time:
1 mile run
"Isabel"
1 mile run
"Grace"
1 mile run
"Elizabeth"

Or, for a Dumbbell version...

For time:
1 mile run
80 Dumbbell Power Snatch, 50/35
1 mile run
40 Dumbbell Clean & Jerks, 50's/35's
1 mile run
Elizabeth with dumbbells


*Dumbbell Elizabeth is...
21-15-9 reps for time of:
Dumbbell Power Cleans, 50's/35's
Ring Dips

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

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 70/53
12 Chest-to-bar Pull-ups

21-15-9 reps for time of:
Deadlift, 275/185
Handstand Push-ups, strict

50-40-30-20-10 reps for time of:
Heavy Rope Single-unders
V-ups

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

3 Rounds for time of:
400m Run
21 Dumbbell Swings, 50/35
12 Chest-to-bar Pull-ups

5 Rounds for time of:
25 Dumbbell Deadlift, 50's/35's
9 Handstand Push-ups, strict

50-40-30-20-10 reps for time of:
Heavy Rope Single-unders
V-ups

*Rest 5 minutes between workouts.

If you need equipment, we highly...

AMRAP 7 minutes of:
5 Toes-to-bar
3 Ring Dips, strict
1 Power Clean, 205/145

Amrap 7 minutes of:
30 ft. Handstand Walk
2 Box Jumps, 30"/24"
1 Squat Clean, 185/135

Amrap 7 minutes of:
3 Wall Walks
2 Clean & Jerks, 205/145
100m Shuttle Run (25mx4)

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

AMRAP 7 minutes of:
5 Toes-to-bar
3 Ring Dips, strict
2 Dumbbell Power Cleans, 50's/35's

Amrap 7 minutes of:
30 ft. Handstand Walk
2 Box Jumps, 30"/24"
2 Dumbbell Squat Cleans, 50's/35's

Amrap 7 minutes of:

3 Rounds for time of:
10 Thrusters, 115/75
10 Burpees
10 Pull-ups

3 Rounds for time of:
7 Thrusters, 135/95
7 Bar-facing Burpees
7 Chest-to-bar Pull-ups

3 Rounds for time of:
5 Thrusters, 155/105
5 Burpee Box Jump Overs, 24"/20"
5 Bar Muscle-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
10 Dumbbell Thrusters, 50's/35's
10 Burpees
10 Pull-ups

3 Rounds for time of:
9 Dumbbell Thrusters, 50's/35's
7 Bar-facing Burpees
7 Chest-to-bar Pull-ups

3 Rounds for time of:
8 Dumbbell Thrusters, 50's/35's
5 Burpee...