CF Linchpin Test 3

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

Row 300

15 Wallballs

30 Mountain Climbers (2-ct)
Pre-WOD mobility:

Hip complex

Trap scrub (2 min each side)

Weightlifting

Deadlift (10-5-3-3-3)

Do a 20-second Handstand or a Wall Walk after each set

Metcon

CF Linchpin Test 3 (Time)

3 rounds for time of:

21 Wall Balls, 20/14 lbs

14 Handstand Push-ups

7 Deadlifts, 315/205 lbs

Post-WOD Recovery

Seated hamstring stretch (3 min hold)

Banded OH distraction (2 min each side)