Monster Mash

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

Amrap 15 minutes of:
1 Round of "Cindy"
1 Clean & Jerk, 185/135

Amrap 7 minutes of:
25 Double-unders
10 Burpees

Amrap 5 minutes of:
5 Kettlebell Swings, 70/53
5 Handstand Push-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". To receive a free week, simply email us at info@CrossFitLinchpin.com

15-12-9 reps for time of:
Thrusters, 135/95
Burpees, bar-facing

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

3 Rounds for time of:
30/20 Calories, bike
7 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". To get a free week, send us an email to info@CrossFitLinchpin.com

CF Linchpin Test 3
3 Rounds:
21 Wallballs, 20/14
14 Handstand Push-ups
7 Deadlifts, 315/205

21-15-9 reps for time of:
Hang Power Snatch, 95/65
Pull-ups, chest-to-bar

8 Rounds for time of:
25 Double-unders
10 Burpees

*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 get a free week, send us an email to info@CrossFitLinchpin.com