PROGRAMMED BY CROSSFIT LINCHPIN OLY: HANG SNATCH 2-2-2-2-2-2-2 METCON: 8:00 AMRAP 40 DOUBLE UNDERS 4 SQUAT SNATCHES (115#/80#) 4 BAR FACING BURPEES

METCON: "HALL" 3 POWER CLEANS (225#/155#) 200M RUN 20 KETTLEBELL SNATCHES (55#/35#) 2:00 REST X5

METCON: "JACKIE" 1000M ROW 50 THRUSTERS (45#/35#) 30 PULL UPS *ATHLETES WILL START THE "FINISHER" (DETAILED BELOW) EXACTLY 2:00 AFTER THE 2ND ATHLETE FINISHES THE WORKOUT. "JACKIE" WILL NOT BE PERFORMED AS A TEAM AND THE "FINISHER" WILL NOT BE SCORED. THE 1ST TWO ATHLETES TO FINISH WILL BE PAIRED UP, THE 2ND TWO ATHLETES TO FINISH WILL BE PAIRED UP AND SO ON. **THE 1ST 2 ATHLETES TO FINISH "JACKIE" MUST CARRY A HEAVY MEDBALL 400M, THE 2ND COUPLE TO FINISH MUST DRAG A LOAD

METCON: MAINSITE WOD 7.24.17 7:00 AMRAP 50 DOUBLE UNDERS 10 OVERHEAD SQUATS (135#/95#) OLY: WORK UP TO A HEAVY SNATCH + HANG SNATCH

METCON: MAINSITE WOD 7.20.17 15:00 AMRAP 30 AIR SQUATS 20 HANDSTAND PUSH UPS 10 DEADLIFTS (225#/155#) SKILL: HANDSTAND WALKS/HOLDS/ETC.

METCON: MAINSITE WOD 7.19.17 25 GHD SIT UPS 3 ROPE CLIMBS 400M RUN X4

METCON: PROGRAMMED BY CROSSFIT LINCHPIN 21-15-9 CALORIE ASSAULT BIKE GHD SIT UPS 5:00 REST 21-15-9 CALORIE ASSAULT BIKE TOES-2-BAR *CALORIE ROW CAN BE SUBSTITUTED IN FOR BIKE AS NEEDED DURING CLASSES

METCON: MAINSITE WOD 7.16.17 50 JUMPING ALTERNATING LUNGES 50 PULL UPS 50 PUSH PRESS (95#/65#) 50 HIP EXTENSIONS 50 BURPEES

STRENGTH/OLY: INDEPENDENCE GAMES INDIVIDUAL WORKOUT #2 "TOUCH & GO" 6:00 TO FIND MAX COMPLEX LOAD 5 DEADLIFTS 4 POWER CLEANS 3 SQUAT CLEANS 2 SHOULDER-2-OVERHEAD 1 THRUSTER METCON: MAINSITE WOD 7.15.17 27-21-15-9 SQUAT CLEANS (95#/65#) RING DIPS

METCON: MAINSITE WOD 7.14.17 50 BOX JUMPS (30"/24") 50 KETTLEBELL SWINGS (70#/55#) 50 KNEES-2-ELBOWS 50 WALL BALLS (30#/20#) 50 BURPEES