WOD

EMOM 24 minutes of:
Min 1: Bar Muscle-ups
Min 2: Ring Dips
Min 3: L-sit
Min 4: Rest
Min 5: Row, Calories
Min 6: Rest

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If you need equipment, we highly recommend Rogue Fitness.
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https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

For time, or not:
10 Squat Snatch, 115/75
50 Double-unders
8 Squat Snatch, 115/75
50 Double-unders
6 Squat Snatch, 115/75
50 Double-unders
4 Squat Snatch, 115/75
50 Double-unders
2 Squat Snatch, 115/75
50 Double-unders

Or as a 2-person team,
3 Rounds for time, or not:
10 Squat Snatch, 115/75
80 Double-unders

Squat Snatches are synchronized at the bottom of the lift.
Each person must do 80 DU's per round, but synchronization is not required.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts,...

REST DAY!
Get out of the gym.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

4 Rounds for time of:
30/21 Calories, Air Bike
25 Hollow Rocks
20 Russian Kettlebell Swings, 53/35
10 Push Press, 60% 1RM

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

6-9-12-9-6 reps for time, or not:
Burpees, lateral over bar
Front Squats, 185/135
Chest-to-bar pull-ups

*Compare to 08.11.2021
Or use 60-65% of 1RM Front Squat

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1