05.09.2022 | Monster Mash

"The Seven"
7 rounds for time of:
7 Handstand push-ups
7 Thrusters, 135/95
7 Knees-to-elbows
7 Deadliufts, 245/165
7 Burpees
7 Kettlebell Swings, 70/53
7 Pull-ups

"SQT"
3 Rounds for time of:
10 Ground-to-overhead, 95/65
200 Yard Shuttle Sprint (50x4)

"Annie"
50-40-30-20-10 reps for time, or not:
Double-unders
Sit-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

7 rounds for time of:
7 Handstand Push-ups
9 Dumbbell Thrusters, 50's/35's
7 Knees-to-elbows
14 Dumbbell Deadlifts, 50's/35's
7 Burpees
7 Dumbbell Swings, 50/35
7 Pull-ups

3 Rounds for time of:
20 Dumbbell Power Snatch, 50/35
200 Yard Shuttle Sprint (50x4)

"Annie"
50-40-30-20-10 reps for time, or not:
Double-unders
Sit-ups

*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!

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Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

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