WOD

REST DAY!

Get out of the gym.

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4 Intervals, each for time of:
15m Overhead Lunge, 115/75
400m run

1:2-1:3 Work-to-Rest Ratio

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CFG Open 14.4

AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots, 20/14
30 Power Cleans, 135/95
20 Ring Muscle-Ups

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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!

Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

*Courtesy of CrossFit.com
*Compare to 01.23.2021

*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!