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Strength
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In 10:00 work up to a moderate snatch.
Load should not exceed 80%. Once you get to that weight, hit a few singles until time expires.
Use 80% of your C&J 1RM.
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WOD
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CrossFit Linchpin Test 6
Complete 4 rounds for time of:
21 Wall Balls, 20#/14#
18 Pull-ups
15 Kettlebell Swings, 55#/35#
12 Handstand Push-ups
Time Cap is 15:00. Scale reps and movements to finish.
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A big thanks to the weekend construction crew. Today we get to test the work with HSPUs. This will be the only area where HSPUs may be done. #nomoreholes.
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We’re very excited to announce the first round of the Official CrossFit Evolve Kids programs! Below is all of the information you need to know. Registration is open now and the number cap will be firm. This is open to all and not only Evolve members. We fully expect these sessions to fill up, so please don’t wait to register. Registration will be on a first-come, first-served basis. Once full we’ll keep a list of those who are interested and if spots open up we’ll fill them from that list.
To register, please email Coach Stine at stine@www.test.crossfit-evolve.com with the following:
Number of kids
Names
Ages
Once registration is closed you will receive and email with additional details. We’re really excited about being able to offer this program, we hope that you are too! Hit us up with questions!
Below is some info with the times of each session added:
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