Saturday – 150103

Pat Sherwood

Pat Sherwood – Owner of CrossFit Linchpin and Long-Time CrossFit HQ Personality

Pat Sherwood might be my favorite CrossFit athlete of all time. And as best as I know, he doesn’t even make Regionals. He’s just a guy that lives a healthy and well balanced life, seeking to improve his fitness on the daily and make friends along the way.

Read what he has to say about these “Monday Monster Mash” workouts HERE.

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out.” -Pat Sherwood

Have some fun today, folks.

Pat Sherwood’s Monday Monster Mash – 141229

4 Rounds for time:

4 Power Cleans 205/145
4 Front Squats 205/145
4 Shoulder to Overhead 205/145

21-15-9 reps for time of:

Overhead Squat 135/95
Chest to bar pull-up

2 Rounds for time of:

25 Calorie Row
25 Wall ball shots 20/14
25 Deadlifts 185/135
25 Handstand Push-ups

*Rest 10 minutes between workouts

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