CF Linchpin 08132019

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Run 400M

Burgener warmup 1x w/ PVC, 1x w/ barbell

3 rounds:

3 Hang Power Snatches, ramp up in weight

3 Strict or Negative Pull-ups
Pre-WOD Mobility:

T-spine rake/roll (3 min)

MBOD (2 min each side)

Metcon

Metcon (3 Rounds for time)

Every 7 minutes, for 3 rounds:

12 Hang Power Snatches, 115/75 lbs

15 Pull-ups

Run, 400 m

Log your individual round times

Post-WOD Recovery

Quad smash (barbell) (2 min each side)

Lat smash (barbell) (2 min each side)

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