CF Linchpin 08082019

CrossFit Kent Island – CrossFit


Warm-up (No Measure)

2 rounds:

40 single unders

8 GHD Hip Extensions

1x Burgener warm-up with empty bar

8 pull-ups or ring rows


Metcon (2 Rounds for reps)

For 2 cycles:

Teams of 2, AMRAP in 12 mins of:

30 Double Unders

10 Dumbbell Power Snatches, 50/35 lbs

5 Chest-to-bar Pull-ups

Rest 3 mins between each cycle.

For each cycle restart the AMRAP.

Partner A will complete a full round of:

30 Double Unders + 10 Dumbbell Power Snatches + 5 Chest-to-bar Pull-ups

…followed by partner B. Continue alternating full rounds for the remaining time

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