WOD

For time:
1000m Row
20 Back Squats, 225/155
1000m Row

5 Rounds for time of:
15 Power Snatch, 75/55
1 Round of Cindy

3 Rounds for time of:
75 Double-unders
25 GHD sit-ups
15 Push Press, 115/75

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
1000m Row
50 Dumbbell Squats, 50's/35's
1000m Row

5 Rounds for time of:
15 DB Power Snatch, 50/35
1 Round of Cindy

3 Rounds for time of:
75 Double-unders
25 GHD sit-ups
15 DB Push Press, 50's/35's

*Rest 5 minutes between workouts.

For time:
3 x 1 Mile Run

*Compare to 08.31.2022
*Rest as needed between each.
*Listen to Linchpin Conversations #140 regarding Rest Periods

*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

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

5 Rounds for time:
15 Kettlebell Swings, 70/53
15 Burpees

*Courtesy of Spealler
*Compare to 08.17.2022

Or, as a 2-person team...
4 Rounds for time of:
Partner "A"
20 Kettlebell Swings, 70/53
20 Burpees
Partner "B"
20 Kettlebell Swings, 70/53
20 Burpees

*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...

Clean & Jerk
1-1-1-1-1-1-1

*Compare to 05.09.2022
*Full clean

*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