Workout of the Day
CFG Open Workout 15.3
Amrap 14 minutes of:
7 Ring Muscle-ups
50 Wall Ball Shots, 20/14
100 Double-unders
*Compare to 05.05.2021
Or as a 2-person team,
Amrap 14 minutes of:
7 Ring Muscle-ups
50 Wall Ball Shots, 20/14
100 Double-unders
RMU's & WBS are synchronized at the top of the movement. DU's are not synchronized, but are done at the same time.
*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
Monday Monster Mash
9 Rounds for time of:
8 Deadlifts, 185/153
7 Hand-release Push-ups
6 Knees-to-elbows
5 Rounds for time of:
5 Ring Muscle-ups
5 Push Jerks, 155/105
For time:
5 Rope Climbs, 15 ft.
100m Walking Lunge
5 Rope Climbs, 15 ft.
*Rest 5 minutes between workouts.
9 Rounds for time of:
14 Dumbbell Deadlifts, 50's/35's
7 Hand-release Push-ups
6 Knees-to-elbows
5 Rounds for time of:
5 Ring Muscle-ups
8 Dumbbell Push Jerks, 50's/35's
For time:
5 Rope Climbs, 15 ft.
100m Walking Lunge
5 Rope Climbs, 15 ft.
*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
