“Linchpin Test 1”

CrossFit Linchpin Benchmark WOD by Pat Sherwood

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  • For Time
  • 400 meter Run
  • 21-15-9 Reps of:
  • Thrusters (75/55 lb)
  • Pull-Ups
  • 400 meter Run
  • 21-15-9 Reps of:
  • Thrusters (75/55 lb)
  • Pull-Ups
  • 400 meter run

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namesake photo
Background: This is WOD #1 of CrossFit Linchpin's 12 Tests, aka, the Linchpin Dirty Dozen," designed by Pat Sherwood as a way for athletes and coaches to measure progress and expose weaknesses. They cover a broad range of movements, loadings, repetition ranges, and time domains."
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