CF Linchpin 200117

CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

2 rounds:

Row 200M

10 Supermen

10 Med Ball Squat Cleans

10 Ring Rows

10 Wallballs

5 Seated Ring Rows
Pre-WOD mobility:

Suprapatellar smash/floss (2 min each side)

Lat smash (2 min each side)


Metcon (Time)

Teams of 2

30-24-18 reps, for time of:

Squat Clean Thruster, 135/95 lbs

L-Sit Pull-up

Post-WOD Recovery

5 x upward to downward dog (10 sec each hold)

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