WOD

CrossFit Lindy – CrossFit

Strength Gainz

Push Press + Push Jerk + Split Jerk

5×3 Push Press + 2 Push Jerk + 1 Split Jerk

Stay heavy for all sets

Weightlifting

Barbell Cycling – Power Clean

3 rounds of:

EMOM x 4 minutes

5 Power Cleans

Rest 1 minute after each round

Try and go heavy

Metcon

Metcon (Time)

For time:

21 Thrusters @115, 75

21 Pull Ups

15 Thrusters @135, 95

15 CHEST TO BAR Pull Ups

9 Thrusters @155, 105

9 Bar Muscle Ups

If you have to scale that workout. You will try and PR your Fran time!!!

No other weight combinations allowed!

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