.

General Warm Up

Extended Warm Up
3 Rounds
Row 200 M
7 Thrusters With Bar


Strength: Squat Clean
50x5, 60x5, 70x3, 80x2x2, 90x2x2



WOD:

CROSSFIT LINCHPIN TEST 1

For time:

• 400m run 
• Fran 75/55 
• 400m run
• Fran 75/55 
• 400m run