CF Linchpin 09132019

Ryan Wolf – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Run 200M

10 Ring Rows

10 Wallballs
Pre-WOD Mobility:

Adductor smash (roller) (2 min each side)

Lat smash (roller) (2 min each side)

Metcon

Metcon (Time)

9-11-13-15 reps, for time of:

Burpee

Dumbbell Hang Squat Clean Thruster, 50/35 lbs

Chest-to-bar Pull-up

Post-WOD Recovery

Blue angel (2 min each side)

Quad smash (roller) (2 min each side)