Monster Mash

3 Rounds for time of:
200m Shuttle Run (50x4)
15 Burpees
15 Dumbbell Thrusters

2 Rounds for time of:
100 Double-unders
50 Dumbbell Deadlifts
50 sit-ups
50/35 Calories Rowing

4 Rounds for time of:
50m Dumbbell Farmer's Carry
12 Chest-to-bar Pull-ups
10m Dumbbell Lunge

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*Rest 5 minutes between workouts.

Want a 14-day free trial of the Linchpin Private Track? Click on the tab marked "Private Track” to sign up.

3 Rounds for time of:
400m run
30 Thrusters, 45/35

5 Rounds for time of:
25 Foot Handstand Walk
5 Power Cleans, 185/135

4 Rounds for time of:
25 Sit-ups
15 Kettlebell Swings, 53/35
5 Ring 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". For a free week, email us at info@CrossFitLinchpin.com

21-15-9 reps for time of:
Deadlift, 225/155
Burpee, bar-facing
Handstand Push-ups

3 Rounds for time of:
3 Rope Climbs
10 Hang Power Clean & Jerk, 135/95

For time:
500m row
40/30 Calories, Bike

*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 week, email us at info@CrossFitLinchpin.com

2 Rounds for time of:
20 Wall Ball Shots, 20/14
10 Power Snatch, 115/75
20 Wall Ball Shots, 20/14
10 Clean & Jerks, 115/75
20 Wall Ball Shots, 20/14
10 Overhead Squats, 115/75
20 Wall Ball Shots, 20/14
10 Hang Power Cleans, 115/75

*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 week, email us at info@CrossFitLinchpin.com

For time:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

"J.T"
21-15-9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

3 Rounds for time of:
50 Double-unders
10 Chest-to-bar pull-ups
10 Hang Power Cleans, 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". For a free week, email us at info@CrossFitLinchpin.com