WOD

12-10-8 reps for time of:
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...

REST DAY!
Get out of the gym.

*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

3 Rounds for time, or not:
40m Walking Lunge
30 V-ups
20 Push Press, 95/65
10 Chest-to-bar Pull-ups, strict

*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

"McGhee"
Complete as many rounds in 30 minutes as you can of:
5 Deadlifts, 275/185
13 Push-ups
9 Box jumps, 24"/20"

*Compare to 03.22.2021
Or 60-65% of 1RM Deadlift

*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

REST DAY!
Get out of the gym.

*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