“Linchpin 08282018”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Linchpin 08282018”

2. Team Extra Credit Fun

Conditioning

Linchpin 08282018 (Time)

Alpha:

21-15-9

Dumbbell Box Step-ups, 24″/20″, 50’s/35’s

Pull-ups, strict

Knees-to-elbows, strict

Bravo:

21-15-9

Dumbbell Box Step-ups (20/12+/35/20)

Strict Pull-ups

Strict Knees to Elbow

Charlie:

Dumbbell Step-ups (20/12+, 25/15)

Deficit Ring Rows

Strict Knees to 90
Workout courtesy of CrossFit Linchpin