WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean and Jerk

Establish a 1RM

then,

3×4 Clean 1st Pulls at 110% of best Clean and Jerk ever

Warm-up

CFL Basic Warm Up 1 (No Measure)

3 easy rounds of:

200m Run/Row

20 Pla-off Press (10 each side)

20 Single Arm KB/DB Upright Rows (10 each arm)

20 Single Arm KB Overhead Lunges (10 each arm)

10 Kip Swings on Pull Ups bar
Instead of the row or run, if you want to bike, its 10 Cals

Metcon

Metcon (Time)

10 rounds for time with your partner of:

23 Kettlebell Swings

15 Toes to Bar

7 Burpee Box Jumps

Round for round, so 5 rounds each

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