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