CF Linchpin 10152019

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500M

2 rounds:

5 Man Makers

10 DB Hang Clean and Jerks
Pre-WOD Mobility:

Trap scrub (2 min each side)

Triceps smash (2 min each side)

Weightlifting

Hang Power Clean + Push Jerk (5-4-3-2-1)

Metcon

Metcon (Time)

5 rounds for time:

35 Double-unders

7 Handstand Push-ups

5 Hang Power Clean & Jerks, 135/95 lbs

Rx+: Strict HSPU, 165/115 lbs

Post-WOD Recovery

Super front rack (2 min each side)

Hip flexor smash (2 min each side)