Monster Mash

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

21-15-9 reps for time of:
Calories, bike
Chest-to-bar pull-ups

5 Rounds for time of:
25m Walking Lunge
5 Bar 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".

3 Rounds for time of:
50 Double-unders
15 Dumbbell Clean & Jerks

"Nate"
Amrap 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53

4 Rounds for time of:
15/10 Calories Rowing
10 Burpees, bar-facing
5 Hang Power Cleans 155/105

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

"Nate" is a Hero workout, 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...

15-12-9 reps for time of:
Squat Clean Thruster, 135/95
L-sit Pull-up

5 Rounds for time of:
50 Doube-unders
10m Handstand Walk

21-15-9 reps for time of:
Calories, Bike
Hang Power Snatch, 75/55

*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". To receive a free week, simply email us at info@CrossFitLinchpin.com

3 Rounds for time of:
15 Power Cleans115/80
45 Double-unders
15 Push Jerks 115/80
45 Double-unders

For time:
5-4-3-2-1 reps of:
Rope Climb, 15 ft
*400m after each set of climbs

2 Rounds for time of:
25 GHD Sit-ups
20/15 Calories, Rowing
15 Front Squats, 155/105

*Rest 5 minutes between workouts
*Repeat from 02.20.2017

*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". To receive...

REST DAY!

Get out of the gym.

*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". To receive a free week, simply email us at info@CrossFitLinchpin.com