WOD

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". To receive a free week, simply email us at info@CrossFitLinchpin.com

2 Rounds for time of:
100 Double-unders
50 Dumbbell Deadlifts
50 sit-ups
50/35 Calories Rowing

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". To receive a free week, simply email us at info@CrossFitLinchpin.com

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". To receive a free week, simply email us at info@CrossFitLinchpin.com

10 Intervals of:
10 Seconds of Calories, Bike
50 Seconds of Rest

Rest 5 minutes, then...

5 Rounds for time of:
10 Ring Dips, strict
10 Chest-to-bar Pull-ups

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". To receive a free week, simply email us at info@CrossFitLinchpin.com

CF Linchpin Test 9
5 Rounds:
50 ft Handstand Walk
5 Squat Cleans, 225/155

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". To receive a free week, simply email us at info@CrossFitLinchpin.com