WOD

EMOM 24 minutes of:
Min 1: Bar Muscle-ups
Min 2: Box Jumps, 24"/20"
Min 3: Rest
Min 4: V-ups
Min 5: 10m Shuttle Run
Min 6: Rest

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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

3 Rounds for time of:
12 Hang Power Cleans, 95/65
12/8 Calories, Air Bike

-Rest 3 minutes, then...

3 Rounds for time of:
9 Hang Power Cleans, 95/65
9/6 Calories, Air Bike

Or use a 40% of 1RM

Or, as a 2-person team...
6 Rounds for time:
Partner "A"
10 Hang Power Cleans, 95/65
10/7 Calories, Air Bike
Partner "B"
10 Hang Power Cleans, 95/65
10/7 Calories, Air Bike

*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,...

For time:
5k Run

Or...

For distance:
60 Minute Ruck March
(you choose load)

*Compare to 01.11.2022

*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

"The Seven"
7 Rounds for time, or not:
7 Handstand Push-ups
7 Thrusters, 135/95
7 Knees-to-elbows
7 Deadlifts, 245/165
7 Burpees
7 Kettlebell Swings, 70/53
7 Pull-ups

*Compare to 09.14.2020

*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