Monster Mash

AMRAP 6 minutes of:
12 Wall Ball Shots, 20/14
2 Deadlifts, 315/205

21-15-9 reps for time of:
Burpees
Knees-to-elbows

3 Rounds for time of:
400m Run
15 Ring Dips
3 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts.

Want a 14-day free trial of the Linchpin Private Track? Click on the tab marked "Private Track” to sign up.

3 Rounds for time of:
21 Toes-to-bar
7 Clean & Jerks, 185/135

3 Rounds for time of:
21 Burpees, bar-facing
7 Hang Squat Cleans, 155/105

3 Rounds for time of:
21 Dumbbell Box Step-ups
7 Ring Muscle-ups

*Rest 5 minutes between workouts.

Want a 14-day free trial of the Linchpin Private Track? Click on the tab marked "Private Track” to sign up.

3 Rounds for time of:
200m Shuttle Run (50x4)
15 Burpees
15 Dumbbell Thrusters

2 Rounds for time of:
100 Double-unders
50 Dumbbell Deadlifts
50 sit-ups
50/35 Calories Rowing

4 Rounds for time of:
50m Dumbbell Farmer's Carry
12 Chest-to-bar Pull-ups
10m Dumbbell Lunge

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*Rest 5 minutes between workouts.

Want a 14-day free trial of the Linchpin Private Track? Click on the tab marked "Private Track” to sign up.

3 Rounds for time of:
400m run
30 Thrusters, 45/35

5 Rounds for time of:
25 Foot Handstand Walk
5 Power Cleans, 185/135

4 Rounds for time of:
25 Sit-ups
15 Kettlebell Swings, 53/35
5 Ring Muscle-ups

*Rest 5 minutes between workouts.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at info@CrossFitLinchpin.com

21-15-9 reps for time of:
Deadlift, 225/155
Burpee, bar-facing
Handstand Push-ups

3 Rounds for time of:
3 Rope Climbs
10 Hang Power Clean & Jerk, 135/95

For time:
500m row
40/30 Calories, Bike

*Rest 5 minutes between workouts.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". For a free week, email us at info@CrossFitLinchpin.com