WOD

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

EMOM 24 minutes of:
Min 1: Double KB Reverse Lunge
Min 2: Rest
Min 3: V-ups
Min 4: Rest
Min 5: Rope Climbs, 15 ft.
Min 6: Rest
Min 7: Box Jumps, 24"/20"
Min 8: Rest

Men: Two 53-lb kettlebells
Women: Two 35-lb kettlebells
Lunge is in place, stepping backwards

*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...

"Ingrid"
10 rounds for time, or not:
3 Power Snatches, 135/95
3 Bar-over Burpees

*Compare to 11.05.2022
*Burpees are lateral

Or, as a 2-person team... 
10 rounds for time, or not:
3 Power Snatches, 135/95
3 Bar-over Burpees

*This is done with both people working at the same time. Each person must be synchronized at the top of the snatch & bottom of the burpee.

*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,...

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

3 Rounds for time of:
12 Push Press, 60% 1RM
12 Toes-to-bar
15/10 Calories, Air Bike

3 Rounds for time of:
9 Push Press, 60% 1RM
9 Toes-to-bar
12/8 Calories, Air Bike

*Rest 3 minutes between each.
*Compare to 03.08.2022

*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...