Monster Mash

"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.
*All workouts 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 learn more click on the tab marked "Private Track".

5 Rounds for time of:
50m Dumbbell Farmer's Carry
10m Dumbbell Walking Lunge
10 Dumbbell Burpee

21-15-9 reps for time of:
Dumbbell Power Clean
Dumbbell Push Press

3 Rounds for time of:
12 Dumbbell Squats
15 Dumbbell Bench Press
18 Toes-to-bar

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

*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 time:
9 Thrusters, 115/75
9 Chest-to-bar Pull-ups
400m run
12 Thrusters, 115/75
12 Chest-to-bar Pull-ups
400m run
15 Thrusters, 115/75
15 Chest-to-bar Pull-ups
400m run
18 Thrusters, 115/75
18 Chest-to-bar Pull-ups
400m run
21 Thrusters, 115/75
21 Chest-to-bar Pull-ups
400m run

*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".

15-12-9-6-3 reps for time of:
Overhead Squat, 115/75
Ring Dips

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

4 Rounds for time of:
15 Knees-to-elbows
5 Power Cleans, 205/145

*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:
21 Wallball Shots, 20/14
15 Chest-to-bar Pull-ups
9 Clean & Jerks, 135/95

4 Rounds for time of:
15 Kettlebell Swings, 70/53
10m Handstand Walk

30-20-10 reps for time of:
Calories, Bike GHD Sit-up

*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".