"Helen"
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-ups
"Elizabeth"
21-15-9 reps for time of:
Squat Cleans, 135/95
Ring Dips
CFG Open 12.1
Amrap 7 minutes of:
Burpees
*Rest 5 minutes between workouts.
Or, for a dumbbell only option...
3 Rounds for time of:
400m Run
21 Dumbbell Swings, 50/35
12 Pull-ups
3 Rounds for time of:
20 DB Squat Cleans, 50's/35's
15 Ring Dips
CFG Open 12.1
Amrap 7 minutes of:
Burpees
*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