WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Back Squat

8×3 Back Squats @85-90%

4×4 Weighted Reverse Lunges (go as heavy as possible. 4 total reps)

Warm-up

E2OM Warm Up 1 (No Measure)

Every 2 minutes x 18 minutes (9 sets in total)

200 meter run

250, 200 meter row

20, 15 Cal Bike

Alternating movements every 2 minutes

Metcon

Metcon (Time)

3 rounds for time of:

30 Target Burpees

30 DB Hang Clean and Jerks

30 Toes to Bar

30 Ball Walls

30 minute time cap

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