09.13.2021 | Monster Mash
Bar-facing Burpees
Squat Snatch, 135/95
2 Rounds for time:
500m row
400m run
30/20 Calories, Air Bike
50-35-25 reps for time of:
Wall Ball Shot, 20/14
Russian Kettlebell Swing, 70/53
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
12-10-8 reps for time of:
Dumbbell-facing Burpees
L-arm DB Squat Snatch, 50/35
R-arm DB Squat Snatch, 50/35
2 Rounds for time:
500m row
400m run
30/20 Calories, Air Bike
3 Rounds for time of:
15 Dumbbell Thrusters, 50's/35's
35 Russian DB Swings, 50/35
*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