07.26.2021 | Monster Mash
15 Power Cleans, 115/75
45 Double-unders
15 Push Jerks, 115/75
45 Double-unders
For time:
5-4-3-2-1 reps of:
Rope Climb, 15 ft
*400m after each set of climbs
2 Rounds for time of:
25 GHD Sit-ups
20/15 Calories, Rowing
15 Front Squats, 155/105
*Rest 5 minutes between workouts
*Compare to 02.20.2017
For a dumbbell only version…
3 Rounds for time of:
15 Dumbbell Power Cleans, 50's/35's
45 Double-unders
15 Dumbbell Push Jerks, 50's/35's
45 Double-unders
For time:
5-4-3-2-1 reps of:
Rope Climb, 15 ft
*400m after each set of climbs
2 Rounds for time of:
25 GHD Sit-ups
20/15 Calories, Rowing
25 Dumbbell Squats, 50's/35's
*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