Monster Mash

"Jackie"
For time:
1000m row
50 Thrusters, 45/35
30 Pull-ups

3 Rounds for time of:
10 Deadlifts, 275/185
50 Double-unders

2 Rounds for time of:
800m Run
10 Front Squats, 205/145
10 Ring Muscle-ups

*Rest 5 minutes between workouts.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, access to our private Facebook group, 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:
50 Double-unders
50 Back Squats, 95/65
50 Abmat Sit-ups
50 Double-unders
50 Burpees, bar-facing 
50 Push Press, 95/65
50 Double-unders
50 Wall Ball Shots, 20/14
50 Toes-to-bar
50 Double-unders
50 Handstand Push-ups
50 Pull-ups, strict 
50 Double-unders

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, access to our private Facebook group, 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".

21-15-9 reps for time of:
Hang Squat clean, 135/95
Burpee, bar-facing

15-12-9 reps for time of:
Handstand Push-up
Push Jerk, 155/105

12-9-6 reps for time of:
Deadlift, 315/205
L-sit Pull-up

*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".

"Amanda"
9-7-5 reps for time of:
Ring Muscle-up
Squat Snatch, 135/95

15-12-9 reps for time of:
Clean & Jerk, 135/95
Chest-to-bar Pull-up

"Elizabeth"
21-15-9 reps for time of:
Squat Clean, 135/95
Ring Dips

*Rest 5 minutes between workouts.
*All workouts 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 learn more click on the tab marked "Private Track".

5 Rounds for time of:
50m Dumbbell Farmer's Carry
10m Dumbbell Walking Lunge
10 Dumbbell Burpee

21-15-9 reps for time of:
Dumbbell Power Clean
Dumbbell Push Press

3 Rounds for time of:
12 Dumbbell Squats
15 Dumbbell Bench Press
18 Toes-to-bar

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

*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".