Monster Mash

CFG Open 16.4
AMRAP in 13 minutes
55 Deadlifts, 225/155
55 Wall-Balls, 20/14
55 calorie Row
55 Handstand Push-Ups

"Helen"
3 Rounds for time of:
400m run
21 Kettlebell Swings, 53/35
12 Pull-ups

2 Rounds for time of:
50 Double-unders
15 Knees-to-elbows
15 Push Jerks, 155/105

*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".

3 Rounds for time of:
15 Power Snatch, 95/65
10 Burpees, bar-facing

3 Rounds for time of:
21 Wall Ball Shots, 20/14
15 Pull-ups, chest-to-bar
9 Clean & Jerks, 135/95

3 Rounds for time of:
100m Dumbbell Farmer's Carry
15m Dumbbell Lunge
10m Handstand Walk

*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".

15-12-9 reps for time of:
Hang Squat Clean, 135/95
Burpee, bar-facing

15-12-9 reps for time of:
Push Jerk, 155/105
Burpee, bar-facing

15-12-9 reps for time of:
Power Clean, 185/135
Burpee, bar-facing

*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".

CF Linchpin Test 7
4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145

21-15-9 reps for time of:
Calories, bike
Chest-to-bar pull-ups

5 Rounds for time of:
25m Walking Lunge
5 Bar 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".

3 Rounds for time of:
50 Double-unders
15 Dumbbell Clean & Jerks

"Nate"
Amrap 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53

4 Rounds for time of:
15/10 Calories Rowing
10 Burpees, bar-facing
5 Hang Power Cleans 155/105

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
*Rest 5 minutes between workouts

"Nate" is a Hero workout, courtesy of CrossFit.com

*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...