Monster Mash

"Helen"
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-ups

3 Rounds for time of:
50 Double-unders
12 Clean & Jerks, 115/80

5 Rounds for time of:
30 Air Squats
20 Sit-ups
10m Handstand Walk

*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

2 Rounds for time of:
80 Double-unders
40 Air Squats
20 Deadlifts 185/135

15-12-9 reps for time of:
GHD Sit-ups
Ring Dips
Overhead Squats 115/75

9-15-21 reps for time of:
Hang Power Clean 135/95
Burpee, bar-facing

*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

5 Rounds for time of:
9 Thrusters 115/75
1 Legless Rope Climb, 15ft

3 Rounds for time of:
21 Box Jumps, 24"/20"
15 Knees-to-elbows
9m Handstand Walk

For time:
80 Wall Balls, 20/14
800m run

*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

Amrap 12 minutes of:
1 Round of "Mary"
1 Round of "DT"

For time:
100 Burpees, bar-facing
*EMOM 5 Toes-to-bar

For time:
40/30 Calories, Rowing
20 Front Squats, 185/135
40/30 Calories, Rowing

*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

9 Rounds for time of:
1 Clean & Jerk, 75% of 1RM
3 L-sit Pull-ups
5 Ring Dips, strict
7m Dumbbell Lunge, 50's/35's

For time:
50 Burpee Box Jump Overs, 24"/20"

3 Rounds for time of:
50 Double-unders
15 Hang Squat Snatch, 95/65

*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 sample week, simply email...