WOD

For time:
6 x 400m Run

*Rest as needed
*Compare to 12.28.2022

*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:
40m Walking Lunge
15 Ring Rows
12 Toes-to-bar
9 Push Press, 65% 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

For time, or not:
30 Deadlifts, 185/135
10 Burpee Box Jump Overs, 24"/20"
20 Deadlifts, 225/155
20 Burpee Box Jump Overs, 24"/20"
10 Deadlifts, 275/185
30 Burpee Box Jump Overs, 24"/20"

*Burpees are lateral to the box

*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...

REST DAY!
Get out of the gym.

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

For time, or not:
400m Run
15 Back Squats, 225/155
400m Run
12 Back Squats, 225/155
400m Run
9 Back Squats, 225/155

*Compare to 09.30.2022

Or, as a 2-person team...
3 Rounds for time:
Partner "A"
12 Back Squats, 225/155
400m Run
Partner "B"
12 Back Squats, 225/155
400m Run

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