WOD

For time:
600m Run
60m Front Rack KB Lunge
50 Sit-ups
5 Rope Climbs, 15 ft.
40 Sit-ups
4 Rope Climbs, 15 ft.
30 Sit-ups
3 Rope Climbs, 15 ft.
20 Sit-ups
2 Rope Climbs, 15 ft.
10 Sit-ups
1 Rope Climbs, 15 ft.

Men: Two 53-lb kettlebells
Women: Two 35-lb kettlebells
*Or use 50/35 Dumbbells

*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...

Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

*Compare to 09.27.2022

*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

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

Amrap 4 minutes of:
4 Thrusters, 95/65
4 Russian KB Swing, 53/35

Amrap 5 minutes of:
5 Push Press, 115/75
5 Pull-ups

Amrap 6 minutes of:
6 Toes-to-bar
6 Burpees

*Rest 5 minutes between each

*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...

Deadlift
1-1-1-1-1-1-1

*Compare to 07.12.2022

*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