CF Linchpin 09232019

Ryan Wolf – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

20 Box Jumps / 30 Step-ups

Burgener Warm-up for snatches
Pre-WOD mobility:

T-spine anchor (2 min)

Oly wall squat (2 min)

Weightlifting

Overhead Squat (9-7-5)

Metcon

Metcon (Time)

15-12-9 reps for time:

Hang Power Clean, 135/95

Overhead Squat, 135/95

Post-WOD Recovery

Suprapatellar smash/floss (2 min each side)

Last smash (2 min each side)