WOD

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

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3 Intervals, each for time:
30 GHD Sit-ups
25 Deadlifts, 155/105
20/15 Calories, Air Bike

1:1 to 1:2 Work-to-Rest ratio
Or 40% 1RM of deadlift

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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…
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Amrap 15 minutes of:
100m Run
10m Walking Lunge
1 Rope Climb, 15 ft.

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If you need equipment, we highly recommend Rogue Fitness.
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Clean & Jerk
2-2-2-2-2-2-2

*3 second pause in the receiving position of the jerk
*Compare to 09.13.2021

*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