WOD

21-15-9 reps for time of:
Dumbbell Push Press
Calories, bike

15-12-9 reps for time of:
Ring Dips, strict
Calories, bike

12-10-8 reps for time of:
Pull-ups, chest-to-bar
Calories, bike

*Rest 5 minutes between workouts.
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

Or...

As a 2-person team,
3 Rounds for time of:
Partner "A"
15 Dumbbell Push Press
15/10 Calories, bike
Partner "B"
15 Dumbbell Push Press
15/10 Calories, bike
Partner "A"
12 Ring Dips, strict
12/8 Calories, Bike
Partner "B"
12 Ring Dips, strict
12/8 Calories, Bike
Partner "A"
10 Pull-ups, chest-to-bar
10/7 Calories,...

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

For time:
3 x 800m Sprints

*Rest as needed between each.
Compare to 08.02.2019

*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".

Front Squat
2-3-5-10-2-3-5-10

*The intent is to use the loading you choose for the sets of 10 for the entire workout.

*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".

10 down to 1 reps for time of:
Pull-ups, strict
Shoulder Press
Box Jumps, 24"/20"

For the press, choose a loading you can do at least 7 reps with when fresh.

*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".