CF Linchpin Test 2

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

2 rounds:

30 High Knees

10 Ring Rows

10 Push-ups

10 Overhead Squats, pvc pipe

8 Hip & Back Extensions

3 Turkish Get-ups, right arm

3 Turkish Get-ups, left arm
Pre-WOD Mobility:

Super front rack (2 min each side)

Couch stretch (2 min each side)

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

Triceps smash (barbell)(2 min each side)

Quad smash (barbell)(2 min each side)

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