WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean + High Hang Clean

5×1 Clean + 2 High Hang Cleans + 1 JERK

Stay heavy across for all sets

4×3 Hang Clean High Pulls as heavy as possible

Warm-up

Warm-up (No Measure)

5 minute light bike

2x of

10 Scorpions

10 Floor Angels

2x of

20 Lunges with PVC Pass through

10 Kip Swings

2x of

20 Total Bird Dogs

10 Ring Rows

3 minute Paleo Chair

1 minute Spiderman Stretch each side

Metcon

Metcon (Time)

3 rounds for time with your partner of:

800 meter run

50 Burpee Pull Ups

50 Overhead Squat @95, 65

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