Monday, October 26, 2015


8 x 3 banded push press @ 50% bar weight + (Red/orange) bands

1a) max rep unbroken strict pull ups + band resistance
1b) 10 underhand barbell bent over rows

3 - 3:00 Amraps:
30 double unders
10 box jumps (24/20)
10 push press (95/65)

*Rest 2:00 between AMRAPS.  Score just like "The Chief", keep continuous count and start each round where you left off.

*Courtesy of CrossFit Linchpin

Tip of the Day
With the push press being a light weight, work on your barbell cycling.  Start your dip as your bringing your barbell down from overhead.  By the time the bar reaches your shoulders, you should already be in the bottom of your dip and ready to drive into the next rep.

*Thank you to all of our members that came out Saturday for our Breast Cancer Awareness WOD.  Thank you all for your donations and your time!