WOD

CrossFit Lindy – CrossFit

Warm-up

Minute on/off cardio with your partner (No Measure)

4 rounds with your partner of:

1 minute on, 1 minute off

Max Cal Row

Rest 1 minute

Then 4 rounds with your partner of:

1 minute on, 1 minute off

Max Cal Bike

One person rows/bikes for 1 minute while the other rests

The whole warm up is 17 minutes long

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

20 Cal Row

20 Burpees over your DB

20 DB Hang Clean and Jerks (10 each side)

15, 11 Cal Bike

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