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Linchpin Test #4

CrossFit Texarkana – CrossFit

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10-27-15 (No Measure)

250 meter row

3 rounds

6 front squat

6 push press

6 back squat thrusters

pull-up strength (no measure)

20 min Gymnastics strength work

3×5 strict pull-ups/ring rows or negatives

3×10 bent over barbell rows (pick weight)

3×5 hanging scapular pull-ups

Competitor

10min EMOM

evens muscle-up 3-5 reps

odds GHD sit-up 7-10 reps

CrossFit Linchpin test #4 (Time)

2 rounds for time:

RX

18 cal row

15 thrusters 95/65

12 C2B pull-ups

scaling option A

15 cal row

12 thrusters 75/55

9 pull-ups

Scaling option B

15 cal row

12 thrusters 75/55

9 chest to rings

***the goal is to go fast

7 min time cap

may need 2 heats

Competitor HSPU

HSPU

max deficit HSPU

then

20 HSPU start with strict finish with kipping

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