Fitness

5 min Set-up/warm-up 30 min – E3MOM Back Strength Bonus 5 Rounds

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10 min Set-up 15 min E1.5MOM – Olympic lifting Practice For Time (20 min Cap)

15 min Warm-up/Set-up 30 Min AMRAP (Teams of 3) Rules Deadlift Strength Session Scale weights accordingly

15 min Warm-up/Set-up 4 rounds for Time (25min cap) – Partner Waterfall

10 min Warm-up/Set-up 25 – 20 – 15 – 10 – 5

10 min Warm-up/Set-up 5 Rounds (u go I go)

5 min Warm-up/Set-up 4 rounds – Every 7:00 minutes Minimum of 1 minute of rest. Reduce meters or cals if needed.

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