WOD: "Monday Mash" Courtesy of CrossFit Linchpin
3 Rounds for time of:
400m run
15 Knees-to-elbows
15 R-arm KB Snatch 53/35
15 L-arm KB Snatch 53/35
400m run
15 Knees-to-elbows
15 R-arm KB Snatch 53/35
15 L-arm KB Snatch 53/35
"Nasty Girls"
3 Rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans 135/95
3 Rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans 135/95
21-15-9 reps for time of:
Row, Calories
Bench Press 135/95
Row, Calories
Bench Press 135/95
*Rest 5 minutes between workouts
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