Monster Mash

3 Rounds for time of:
30 Overhead Squats, 45/35
20m Handstand Walk

Amrap 7 minutes of:
15 GHD Sit-ups
5 Bar Muscle-ups

For time:
200 Double-unders
1K Row
50 Burpees

*Rest 5 minutes between each.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, 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 as a 2-person team:
40 Clean & Jerks, 185/135
1 Mile Run
30 Clean & Jerks, 185/135
1 Mile Run
20 Clean & Jerks, 185/135
1 Mile Run
10 Clean & Jerks, 185/135 

*The pair must run together, but may divide the CJ reps as they choose.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

CrossFit Linchpin Test 11
For time: 
7 Squat Snatch, 185/135
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch, 185/135

For time:
21 Power Cleans, 135/95
15 Front Squats, 135/95
9 Push Jerks, 135/95

For time:
800m run
40 Toes-to-bar

*Rest 5 minutes between workouts.

*Warm-ups, scaled options, accessory work, goal times, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

CrossFit Linchpin Test 10
5 Rounds for time of:
15 Wallballs, 20/14
15 Power Cleans, 95/65

10 down to 1 reps of:
Burpees
Dumbbell Push Press, 50's/35's

27-21-15-9 reps of:
Calories, Rowing
Ring Dips

*Rest 5 minutes between workouts.

*Warm-ups, scaled options, accessory work, goal times, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

9-15-21 reps of:
Kettlebell Swings 70/53
Burpees

21-15-9 reps of:
Power Clean 115/75
Thruster 115/75

3 Rounds of:
500m row
15m Handstand Walk
15 Hang Squat Snatch 95/65

*Rest 5 minutes between workouts.
*Repeat from 03.07.2016

*Warm-ups, scaled options, accessory work, goal times, daily videos, how to work with limited equipment, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".