June 23, 2018

CROSSFIT
CrossFit Linchpin Test 6 (Time)
4 Rounds
21 Wall Balls (20/14)
18 Pull Ups
15 Kettlebell Swings (53/35)
12 Handstand Push Ups

SWEAT
Metcon (AMRAP – Rounds and Reps)
Teams of 2
20 Min AMRAP
50 Cal Row/Partner Planks
75 Slam Balls/Partner Hangs from bar
100 Sit Ups/Partner Sits in Bottom of Squat

STRONGMAN
Metcon (AMRAP – Reps)
“Tabata Barbell”
Row for Calories
Deadlift 185/135
Hang Power Clean 135/95
Front Squat 95/65
Push Press 75/45
Assault Bike Calories

*1 min. rest between each 4 min. tabata. Total time=29 min. Score is total reps. Calories equal reps.
Metcon (AMRAP – Reps)
“Tabata Body Weight GPP”
Assault Bike Calories
Air Squats
Pull ups
Push ups
Sit ups
Row for Calories

*1 min. rest between each 4 min. tabata. Total time=29 min. Score is total reps. Calories equal reps.
Hidalgo (Time)
For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24”
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24″
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011

BARBELL BASICS