09.19.2022 | Monster Mash
3 Power Cleans, 185/135
9 Air Squats
3 Push Jerks, 185/135
9 Air Squats
For time:
42 GHD Sit-ups
21 Front Squats, 155/105
30 GHD Sit-ups
15 Front Squats, 155/105
18 GHD Sit-ups
9 Front Squats, 155/105
For time:
50 Pull-ups, strict
50/35 Calories, Air Bike
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
9 Rounds for time:
6 Dumbbell Power Cleans, 50's/35's
9 Air Squats
6 Dumbbell Push Jerks, 50's/35's
9 Air Squats
For time:
42 GHD Sit-ups
30 Dumbbell Squats, 50's/35's
30 GHD Sit-ups
20 Dumbbell Squats, 50's/35's
18 GHD Sit-ups
10 Dumbbell Squats, 50's/35's
For time:
50 Pull-ups, strict
50/35 Calories, Air Bike
*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