WOD

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

*Compare to 01.13.2021

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https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

CFG Open 11.1
Amrap 10 minutes of:
30 Double-unders
15 Power snatches, 75/55

Or, as a 2-person team...
Amrap 20 minutes of:
Partner "A"
40 Double-unders
20 Power snatches, 75/55
Partner "B"
40 Double-unders
20 Power snatches, 75/55

*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...

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

21-15-9 reps for time, or not:
200m Shuttle Run (50x4)
Dumbbell Push Press, 50's/35's
Ring Dips
Toes-to-bar

*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:
48 Wallball Shots, 20/14
24 Pull-ups
12 Overhead Squats, 65% 1RM

For time:
40 Wallball Shots, 20/14
20 Pull-ups
10 Overhead Squats, 65% 1RM

For time:
36 Wallballs, 20/14
18 Pull-ups
9 Overhead Squats, 65% 1RM

*Rest 5 minutes between each


Or, as a 2-person team...
Rounds for time of:
Partner "A"
40 Wallball Shots, 20/14
20 Pull-ups
10 Overhead Squats, 65% 1RM
Partner "B"
40 Wallball Shots, 20/14
20 Pull-ups
10 Overhead Squats, 65% 1RM

*Want a 30-day free trial of the Linchpin Private Track? Get full access to...