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General Warm Up


WOD: "Monday Mash" Courtesy of CrossFit Linchpin

3 Rounds for time of: 
15 Calories, Rowing 
12 Burpee Box Jump, 24"/20" 
9 Clean & Jerks 135/95 

4 Rounds for time of: 
200m Run 
5 Front Squats 185/135 
1 Legless Rope Climb, 15ft 

2 Rounds for time of: 
20 Deadlifts 225/155 
20 Calories, Assault Bike 
20 Toes-to-bar 

*Rest 5 minutes between workouts