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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Crossfit Linchpin 3/10 (Time)

For time:

100 Double-unders

50 Kettle bell swings 53/35

25 Thrusters 95/65

6 Rounds for time:

3 Snatches 155/105

2 Rounds of “Cindy”

1 Rope Climb, 15 ft

For time:

50 Bench Press 135/85

50 Calories, Assault Bike

Rest 2 minutes between workouts

RX+:as written

RX:115/75

SP:95/65

L1: Linchpin LIfe 4/10/16 (Time)

For time:

300 Single unders

75 DB hang cleans 20/10

40 Db thrusters

6 Rounds for time:

10 DB snatch 20/10

2 Rounds of “Cindy” with ring row

For time:

75 DB shoulder press

1 mile run.

AUX: AUX – grip + foam roll (No Measure)

3 min EMOM Bar hang

:30-:40 seconds of work.

Sub ring row hold.

3 min foam roll back

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