WOD

Amrap 3 minutes of:
20 Wall Ball Shots, 20/14
10 Chest-to-bar Pull-ups

Amrap 3 minutes of:
16 Wall Ball Shots, 20/14
8 Chest-to-bar Pull-ups

Amrap 3 minutes of:
12 Wall Ball Shots, 20/14
6 Chest-to-bar Pull-ups

Rest 3 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...

Linchpin Test 14

For time:
15 Clean & Jerks, 135/95
30/20 Calories, Air Bike
15 Clean & Jerks, 135/95

*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

EMOM 30 minutes of:
Min 1: 6 Bar Muscle-ups
Min 2: 20 GHD Sit-ups
Min 3: Rest
Min 4: 10 Ring Dips, strict
Min 5: 50 Double-unders
Min 6: Rest

*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

Linchpin Test 5

For time, or not:
20 Back Squats, 225/155
2 mile run
20 Back Squats, 225/155

*Compare to 05.10.2021
Or use 65% of 1RM

Or, as a 2-person team...
For time, or not:
40 Back Squats, 225/155
2 mile run (together)
40 Back Squats, 225/155

*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...