WOD

Amrap 30 minutes of:
1800m Air Bike
8 Push Press, 155/105
1 Legless Rope Climb, 15 ft.


*Rope climbs begin seated on the floor.
*Or use 65% of 1RM Push Press.

*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

21-15-9 reps for time, or not:
Deadlift, 225/155
Box Jumps, 24"/20"
Toes-to-bar

*Compare to 09.26.2022

Or, as a 2-person team... 
21-15-9 reps for time of:
Deadlift, 225/155
Box Jumps, 24"/20"
Toes-to-bar

*This is done with both people working at the same time. Each person must be synchronized at the top of each movement.

*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...

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

2 Rounds for time, or not:
15 Handstand Push-ups, strict
9 Back Squats, 70% 1RM

2 Rounds for time, or not:
30 second Handstand Hold
6 Back Squats, 75% 1RM

2 Rounds for time, or not:
15m Handstand Walk
3 Back Squats, 80% 1RM

*Rest 2 minutes between workouts.
*Advanced athletes can try strict hspu wall-facing and/or with a deficit

*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...

"Isabel"
For time:
30 Snatches, 135/95

*Compare to 07.15.2022
*Power Snatches

Or as a 2-person team, 
For time: 
30 Snatches, 135/95 

Power Snatches are synchronized at the top of the lift.

*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...