Physical Training

5 min Warm-up/Set-up 40 min EMOM Death By Wall Balls Cleans Heavy Med-Ball Over Shoulder Pull-ups Rower Rules: More than likely, you will only perform 3 or 4 movements, so pick the movements you find the most challenging. The objective is to improve muscle endurance for the big chipper.

10 min Warm-up/Set-up 3 Rounds for Time Inspired by CrossFit Linchpin workout for 1/3/2024

Cycling

10 min Warm-up/Set-up 30 min AMRAP

15 min Warm-up/Set-up For Time 21-18-15-12-9-6-3 Modified from CrossFit.com

For Time Every 2.5 minutes 3 deadlifts at 225/155)

Back by Popular Demand Cardio Round-Up Alt EMOM: 50 seconds of work and 10 seconds of transition. Do until 300 cals are reached on each machine. Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up. Once a machine is eliminated, use the station…

15 min Warm-Up / Set-up 10 min Alt EMOM 5 Min Rest 10 min Alt EMOM

10 min Warm-Up / Set-up 12 Min AMRAP (U Go I Go)

15 min Warm-Up / Set-up Welcome Back! – For Time (30 minute Cap)