CF Linchpin 200227

CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

2 rounds:

30 Box Step-ups

20M Burpee Broad Jump

10 GHD Back Extensions

1 Wall Walk
Pre-WOD Mobility:

Forearm smash (2 min each side)

Trap scrub (2 min each side)


Metcon (Time)

Team of 2:

For time:

100 Hang Power Cleans, 135/95 lbs

100 Bar-facing Burpees

Complete all of the Cleans before moving on to the Burpees.

Post-WOD Recovery

Banded bully (2 min each side)

Forearm stretch (2 min hold)

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