CF Linchpin 200127

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Row 200M

20 Mountain Climbers

10 Med Ball Cleans

Metcon

Metcon (Time)

10-8-6-4-2 reps for time of:

Front Squat, 60% 1RM

Pull-up

Bar Dip

Rx+: Bar Muscle-ups and Ring Dips