WOD

4 Rounds for time of:
600m Run
20m Dumbbell Lunge
20 Second, L-sit

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". For a free sample week, simply email us at info@crossfitlinchpin.com

For time:
30 Clean & Jerks, 70% of 1RM

Or...
As a 2-person team,
For time:
60 Clean & Jerks, 70% of 1RM

*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". For a free sample 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". For a free sample week, simply email us at info@crossfitlinchpin.com

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
*Courtesy of CrossFit.com

*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". For a free sample week, simply email us at info@crossfitlinchpin.com

AMRAP 7 minutes of:
7 Hang Power Snatch, 75/55
100m Shuttle Run (50m x 2)

*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". For a free sample week, simply email us at info@crossfitlinchpin.com