December 2022

Push Press E3MOM 5 sets x 10 reps 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps for time: (20min cap) Burpee Box Jump OversShoulder to Overhead 95/65 RX+115/75 MRX 75/55 Box Heights = 24/20” RX+30/24″ MRX 20/18” Core Development 10 Kettlebell Goblet Sit-Ups15 V-Ups20 […]

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD 3 Rounds For Time: (21min cap) 800m Run 50 Deadlifts 95/65lbs MRX 75/55 Chest Development & Stretching 2×15 Band Pull-Aparts30sec Butterfly Stretch x 2 2×15 DB/KB Bench Press 30sec Straddle Stretch x 2 1min Hollow Hold30sec Chinese Splits Hold

“Pearl Harbor” by DB For Time: (36min cap) 7 Ground to Overhead Gun Salute 115/75 RX+135/95 MRX95/65 Run 400m for Battleship Arizona19 Torpedo Toes to Bar Rest 1min Row 353 Crushing Imperial Meters / 0.9k Bike 41 WallBall Bombs 20/14 to 10/9′ MRX 20/10 to 9′ Rest 1min Run 400m for Battleship Oklahoma 7 Ground to

Run/Row 400m or 1k Bike x 12min E4MOM (score is slowest time of the 3) 15min AMRAP: Run/Row 200m or 0.5k BikeMax Rep Muscle-ups MRX Chest to Bar Pull-Ups *Once you come off the bar you have to run/row 200m **Score is total Muscle Ups/Chest to Bar Pull-Ups completed in 15min Core Development 15 Russian Twists 15 GHD Sit-Ups15

Front Squat E3MOM 5 sets x 10 reps 11min AMRAP: 11/9 Calorie Row/Bike or 200m Run11 Front Squats 135/95 MRX 95/6511 Box Jumps/Step-Ups 30/24” MRX 24/20” Squat & Core Development 22 Cossack Squats (11 each leg) 22 GHD Sit-ups22 Pistols or Scales (11 each leg) 22 V-Ups 22 Double Kettlebell Lunges (alt legs)

CROSSFIT LINCHPIN TEST 5 For Time: (40min cap) 20 Back Squats 2 mile Run / 3200m Row 20 Back Squats Bar is on floor Barbell Weights = 185/125 *RX+225/155 MRX 135/95 *Courtesy CF Linchpin, *RX+ is CF Linchpin Test* Core & Squat Development 20 KB/DB/BB Lunges alternating/unbroken20 KB/DB/BB Sit-Up to Press20 Pistols or Scales (alt legs)20

Deadlift E3MOM 5 sets x 10 reps MainSite WOD 5 Rounds For Time: (21min cap)24 Deadlifts 95/65lbs MRX 75/55 18 Hang Power Cleans12 Push Jerks Core Isometrics 1min Handstand Hold1min Plank Bird Dog Hold L/R 1min L-Sit/Dip Hold1min Plank Bird Dog Hold R/L 1min Hip Extension Hold 1min Ring/Bar Hang1min Hollow Hold

“Jumping KB Chipper” by DB For Time: (35min cap) 50 Double Unders 50 Kettlebell Sumo Deadlift High Pull50 Double Unders 50 Kettlebell Swings 50 Double Unders50 Wallball Sit-ups 20/14lbs MRX 20/10lbs 50 Double Unders50 Kettlebell Goblet Squat50 Double Unders50 Kettlebell Goblet Shoulder to Overhead50 Double Unders Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs Flexibility & Core Development

“CFr’ Test 1” by DBFor Time: (25min cap) 25 Overhead Squat 135/95 MRX 95/65 200m Run, Row or 0.5k Bike 25 Chest to Bar Pull-ups MRX Pull-Ups 200m Row, Run or 0.5k Bike 25 Front Squats 200m Run, Row or 0.5k Bike25 Handstand Push-Ups MRX Hand Release Push-Ups 200m Row, Run or 0.5k Bike25 Thrusters Guns Development 50 Barbell Curls 45/35lbs 25 Overhead Plate