Monster Mash

9 Rounds for time of:
1 Clean & Jerk, 75% of 1RM
3 L-sit Pull-ups
5 Ring Dips, strict
7m Dumbbell Lunge, 50's/35's

For time:
50 Burpee Box Jump Overs, 24"/20"

3 Rounds for time of:
50 Double-unders
15 Hang Squat Snatch, 95/65

*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...

3 Rounds for time of:
500m Row
15 Overhead Squats, 135/95

7 Rounds for time of:
6 Ring Dips
3 Bar Muscle-ups

CF Linchpin: Test 10
5 Rounds for time of:
15 Wallball Shots, 20/14
15 Power Cleans, 95/65

*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

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".