WOD

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Quick group stretch, coaches choice

You will perform a 5 minute EMOM for each movement with a 2 minute rest after each EMOM

20 Single Arm DB/KB Shoulder Press (10 each side)

20 DB Supported Rows (10 each side)

15 Bent over DB Flies (Or use the little change weights if the weights are too heavy)

45″ Low Plank

Metcon

Metcon (Time)

3 rounds for time of:

400 meter run

17 Thrusters @95, 65

17 Chest to Bar Pull Ups

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