WOD

4 Intervals, each for time of:
7 Ring Muscle-ups
7 Push Jerks, 65% 1RM
20/15 Air Bike, Calories

1:1 to 1:2 work-to-rest ratio

Or, as a 2-person team...
4 Rounds for time of:
Partner "A"
7 Ring Muscle-ups
7 Push Jerks, 65% 1RM
20/15 Air Bike, Calories
Partner "B"
7 Ring Muscle-ups
7 Push Jerks, 65% 1RM
20/15 Air Bike, Calories

*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...

Front Squat
1-1-1-1-1-1-1

*Compare to 02.12.2021

*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

For time:
Run a 5k.

*Compare to 06.22.2021

*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

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

7 Rounds for time of:
7 Burpee Box Jump Overs, 24"/20"
7 Thrusters, 95/65
7 Pull-ups

Or, as a 2-person team...
3 Rounds for time of:
Partner "A"
16 Burpee Box Jump Overs, 24"/20"
16 Thrusters, 95/65
16 Pull-ups
Partner "B"
16 Burpee Box Jump Overs, 24"/20"
16 Thrusters, 95/65
16 Pull-ups

*Compare to 10.16.2018

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...