Monster Mash

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

For time:
100 Double-unders
40 GHD sit-ups
40 Overhead Squats 135/95
40 GHD Sit-ups
100 Double-unders

2 Rounds for time of:
800m Run
40 Bench Press 135/95

*Rest 5 minutes between workouts

PARTNER MONSTER MASH!
For time:
800m Farmer's Carry 53/35
400m Front Rack Carry 53/35
200m Overhead Carry 53/35

5 Rounds for time of:
35 Double-unders
30 Air Squats
25 Wall Ball Shots
20 Chest-to-bar Pull-ups
15 Power Snatch 115/75

AMRAP 14 minutes of:
10/8 Calories Rowing
8 Burpees over barbell
6 Hang Power Cleans 185/135

*Rest 5 minutes between workouts

Workout #1: The 2-person team can divide up the 800m, 400m, and 200m carries between them in any manner they choose, but the 800m must be completed before beginning the 400m, which must be completed before beginning the 200m.

Workout #2: For round one person A begins and does 35 DU's, person B does 30...

3 Rounds for time of:
18 Calories Rowing
18 Thrusters 95/65

7 Rounds for time of:
1 Legless L-sit Rope Climb, 15 ft
10m Handstand Walk

For time:
400m Run
30 Deadlifts 155/105
20 Front Squats 155/105
10 Push Press 155/105

*Rest 5 minutes between workouts.

In 10 minutes:
Establish 1 RM Snatch

AMRAP 20 min of:
30 Calories Air Assault Bike
30 1-Arm DB Snatch 75/50
30 Calories Air Assault Bike
30 1-Arm DB Snatch 65/45
30 Calories Air Assault Bike
30 1-Arm DB Snatch 55/40
30 Calories Air Assault Bike
30 1-Arm DB Snatch 45/35

AMRAP 8 min of:
25 Double-unders
5 Burpee Box Jumps 24"/20"
1 Front Squat 245/165

*Rest 5 minutes between workouts

For time:
21 Clean & Jerks 135/95
15 Clean & Jerks 185/135
9 Clean & Jerks 225/155

3 Rounds for time of:
400m Run
30 Pull-ups
20 Box Jumps 24"/20"

2 Rounds for time of:
25 Calorie Row
25 Back Squats 155/105

*Rest 5 minutes between workouts