Monster Mash

For time:
15 Clean & Jerks, 135/95
30/20 Calories, Bike
15 Clean & Jerks, 135/95

CrossFit Linchpin Test 6
4 Rounds:
21 Wallballs, 20/14
18 Pull-ups
15 Kettlebell Swings, 53/35
12 Handstand Push-ups

For time:
10 Deadlifts, 275/185
1000m Row
10 Deadlifts, 275/185

*Rest 5 minutes between workouts.
Repeat from 12.10.2018

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Linchpin: Test 2
3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans, 135/95
20 Box Jumps, 24"/20"

3 Rounds for time of:
21 Wall Ball Shots, 20/14
15 Toes-to-bar
9 Power Snatch, 115/80

For time:
60/40 Pull-ups, strict
*every time you break run 400m

*Rest 5 minutes between workouts.
Repeat from 06.06.2016

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"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.
Repeat from 08.12.2019

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3 Rounds for time of:
9 Deadlifts, 275/185
12 Chest-to-bar pull-ups
200m Shuttle Run (50m x 4)

2 Rounds for time of:
75 Air Squats
15 Push Jerks, 135/95

21-15-9 reps for time of:
Row, Calories
Bike, Calories

*Rest 5 minutes between workouts.

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Linchpin Test 10
5 Rounds:
15 Wallballs, 20/14
15 Power Cleans, 95/65

18-15-12-9-6-3 reps of:
Pull-ups
Bar-facing Burpees

3 Rounds for time of:
21 GHD Sit-ups
15 Box Jumps, 24"/20"
9 Push Jerks, 155/105

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!