Monster Mash

15-12-9-6-3 reps of:
Dumbbell Burpee, 50's/35's
Dumbbell Thruster, 50's/35's

21-15-9 reps of:
Dumbbell Power Snatch, 50/35
Pull-ups, chest-to-bar

3 Rounds for time of:
400m run
20m Dumbbell Lunge, 50's/35's
10 Knees-to-elbows

*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 sample week, simply email us at info@crossfitlinchpin.com

For time:
3 Mile Run
30 Clean & Jerks 185/135
2k Row
20 Clean & Jerks 185/135
1 Mile Run

Repeat from 12.26.2016

*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".

3 Rounds for time of:
20 Wall Ball Shots, 20/14
15 Pull-ups
10 Hang Power Cleans, 135/95

21-15-9 reps for time of:
Box Jumps, 24"/20"
Handstand Push-ups
Toes-to-bar

"Isabel"...below parallel
For time:
30 Squat Snatches, 135/95

*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 time as a 2-person team:
400 Double-unders
200 Abmat Sit-ups
100 Squat Cleans 205/145
50 Rope Climbs, 15 ft

*Only one athlete working at a time. Perform all DU's, then all sit-ups, all cleans and end with rope climbs.

*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".

4 Rounds for time of:
25 Thrusters, 45/35
5 Ring Muscle-ups

3 Rounds for time of:
10 Hang Power Cleans, 155/105
10 Burpees, bar-facing
10m Handstand Walk

5 Rounds for time of:
10 Calories, Bike
10 Knees-to-elbows

*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".