CF Linchpin 08162019

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

Row 200M

10 DB Hang Cleans

10 DB Thrusters
Pre-WOD Mobility:

Triceps smash (2 min each side)

T-spine rake/roll (3 min)

Metcon

Metcon (2 Rounds for time)

15-12-9 reps, for time of:

Hang Squat Clean, 135/95 lbs

Bar Facing Burpee

Rest 3 mins then…

15-12-9 reps, for time of:

Bar Facing Burpee

Push Jerk, 135/95 lbs

Post-WOD Recovery

Super front rack (2 min each side)

Couch stretch (2 min each side)

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