CF Linchpin Test 2

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400M

3 rounds:

15 Wallballs

12 Lunges

9 Low-ring Muscle-ups
Pre-WOD mobility:

FROOD (2 min each side)

MBOD (2 min each side)

Metcon

CF Linchpin Test 2 (Time)

3 rounds for time of:

5 Ring Muscle-ups

10 Squat Cleans, 135/95 lbs

20 Box Jumps, 24/20 in

Post-WOD Recovery

Single leg hamstring stretch (2 min each side)

Banded OH distraction (2 min each side)