03.07.2022 | Monster Mash
For time:
1000m Row
50 Thrusters, 45/35
30 Pull-ups
5 Rounds for time of:
75 Double-unders
15 Kettlebell Swings, 70/53
3 Rounds for time of:
25 GHD Sit-ups
15 Ring Dips
12 Deadlifts, 275/185
*Rest 5 minutes between workouts.
For a Dumbbell only version…
For time:
1000m Row
25 L-arm DB Thrusters, 50/35
25 R-arm DB Thrusters, 50/35
30 Pull-ups
5 Rounds for time of:
75 Double-unders
15 DB Swings, 50/35
3 Rounds for time of:
25 GHD Sit-ups
15 Ring Dips
33 DB Deadlifts, 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