WOD

Not for time:
15m Dumbbell Lunge
800m Run
15 Dumbbell Box Step-ups
20 Box Jumps, 24”/20”
25 Dumbbell Push Press
50 Knees-to-elbows
25 Dumbbell Push Press
20 Box Jumps, 24”/20”
15 Dumbbell Box Step-ups
800m Run
15m Dumbbell Lunge

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 week, email us at info@CrossFitLinchpin.com

"The Chief"
Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

*Compare to 03.25.2019

Or, as a 2-person team...
5 Rounds for time of:
Partner "A"
12 Power Cleans, 135/95
24 Push-ups
36 Air Squats
Partner "B"
12 Power Cleans, 135/95
24 Push-ups
36 Air Squats

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track...

"Helen"
3 Rounds for time of:
400m run
21 Kettlebell Swings, 53/35
12 Pull-ups

*Compare to 07.20.2019

*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". For a free week, 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 week, email us at info@CrossFitLinchpin.com

3 Rounds for time of:
35 Wall Ball Shots, 20/14
25 1-arm Dumbbell Snatch

Men: One 50-lb. Dumbbell
Women: One 35-lb. Dumbbell

Or, as a 2-person team...
6 Rounds for time of:
Partner "A"
35 Wall Ball Shots, 20/14
25 1-arm Dumbbell Snatch
Partner "B"
35 Wall Ball Shots, 20/14
25 1-arm Dumbbell Snatch

Men: One 50-lb. Dumbbell
Women: One 35-lb. Dumbbell

*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...