WOD

EMOM 30 minutes of:
1 Hang Power Snatch

*Compare to 05.29.2021

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4 Rounds for time of:
400m Run
50 Air Squats

*Compare to 12.04.2018

Or, as a 2-person team...
4 Rounds for time of:
400m Run
50 Air Squats

*Runs must be done together
*Squats are synchronized at the bottom

*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...

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

"Nate"
AMRAP 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53

*Compare to 07.20.2021

*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

6 Rounds for time, or not:
60 Double-unders
80m Dumbbell Farmer's Carries
10 Dumbbell Box Step-ups, 24"/20"

Farmer's Carry
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

DB Box Step-up
Men: One 50-lb. dumbbell
Women: One 35-lb. dumbbell

*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...