WOD

6-9-12-9-6 reps for time of:
Burpees, lateral over bar
Front Squats, 185/135
Chest-to-bar pull-ups

Or use 60-65% of 1RM
Courtesy of CrossFit

*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!

2 Rounds for time, or not:
25 Double-unders
5 Handstand Push-ups, strict
25 Double-unders
7 Push Press, 60% 1RM

Rest 3 minutes. Repeat for a total of 3 cycles.
Post rounds completed for each of the 3 cycles.

*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!

"Christine"
3 Rounds for time of:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps, 24"/20"

*Compare to 11.11.2019

Or, as a 2-person team...
3 Rounds for time of:
Partner "A"
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps, 24"/20"
Partner "B"
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps, 24"/20"

*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...

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!

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

*Compare to 11.16.2018

Or, As a 2-person team...
For time:
200 Pull-ups
200 Push-ups
200 Sit-ups
200 Air Squats

*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!