WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean and Jerk

4 rounds of:

EMOM x 4 minutes

1 Snatch @70%

1 Snatch @75%

1 Snatch @80%

1 Snatch @85%

1 minute rest between rounds

Warm-up

Warm-up (No Measure)

Row/Bike 5 minutes

Then 3 easy rounds of:

100 Single Unders

10 KB Single Leg RDLs

10 Jumping Squats

10 Kip Swings

Then group stretch, get ready for the WOD

Metcon

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225#

20 Box Jumps, 24″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
Top of the hour time cap!!!!

Be smart with the deadlifts guys!!!

Remember no singles on the deads. I will strip your bar if you do!

If you cannot do more then sets of 10 on the deads. You will scale!!!

Share boxes and limit rebounding as its a lot of box jumps!!!

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