Posted on Dec 22, 2016

CrossFit StKilda Workout Of The Day 23/12/2016

Note: No 6pm Mobility and No 6:30pm WOD today. Get out and shop!

A. CrossFit Linchpin Test #1
For time:
400m Run
Fran 42.5/30kg
400m Run
Fran 42.5/30kg
400m Run

Fran is:
21-15-9
Thrusters
Pull Ups

Modified version:
For time:
400m Run
Burpee Fran
21-15-9
Thrusters – Pick Load
Burpees
400m Run
Fran
21-15-9
Thrusters – Pick Load
Pull Ups>Band Pull Ups>Ring Rows
400m Run

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