21-15-9 reps for time of:
Dumbbell Push Press
Calories, bike
15-12-9 reps for time of:
Ring Dips, strict
Calories, bike
12-10-8 reps for time of:
Pull-ups, chest-to-bar
Calories, bike
*Rest 5 minutes between workouts.
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
Or...
As a 2-person team,
3 Rounds for time of:
Partner "A"
15 Dumbbell Push Press
15/10 Calories, bike
Partner "B"
15 Dumbbell Push Press
15/10 Calories, bike
Partner "A"
12 Ring Dips, strict
12/8 Calories, Bike
Partner "B"
12 Ring Dips, strict
12/8 Calories, Bike
Partner "A"
10 Pull-ups, chest-to-bar
10/7 Calories, Bike
Partner "B"
10 Pull-ups, chest-to-bar
10/7 Calories, Bike
*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 a free sample week, simply email us at info@crossfitlinchpin.com