CF Linchpin Test 7

CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

Row 500M

Bear Complex sets of 5-4-3-2-1, start with empty barbell and increase each set
Pre-WOD Mobility:

Triceps smash (2 min each side)

Suprapatellar smash/floss (2 min each side)


CF Linchpin Test 7 (Time)

4 rounds for time:

4 Power Cleans, 205/145 lbs

4 Front Squats, 205/145 lbs

4 Shoulder-to-Overhead, 205/145 lbs

Post-WOD Recovery

Super front rack (2 min each side)

Couch stretch (2 min each side)

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