WOD

10 Rounds on the 3-minute of:
12/8 Calories, Air Bike

*Compare to 08.09.2022

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If you need equipment, we highly recommend Rogue Fitness.
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5 Rounds for time of:
400m Run
15 Thrusters, 65/45
12 pull-ups

Or, as a 2-person team...
5 Rounds for time of:
400m Run
15 Thrusters, 65/45
12 pull-ups

Thrusters & pull-ups are synchronized at the top of the movement.

*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

8 Rounds, not for time of:
7 Pull-ups, strict*
7 KB Deadlifts, L leg*
7 KB Deadlifts, R leg*
6 Kettlebell Snatch, L-arm*
6 Kettlebell Snatch, R-arm*
6 Box Jumps, 30"/24"

*Perform weighted pull-ups if desired. You choose load.
*You choose load for the Kettlebell Single leg Stiff-leg Deadlifts & the Kettlebell Snatches.

*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...

Back Squat
1-1-1-1-1-1-1

*Compare to 06.03.2022

*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