WOD

CrossFit Lindy – CrossFit

Strength Gainz

Snatch

3 roudns of:

EMOM x 5 minutes

Minute 1: 1 Snatch @70%

Minute 2: 1 Snatch @75%

Minute 3: 1 Snatch @80%

Minute 4: 1 Snatch @85%

Minute 5: Rest

Weightlifting

Back Squat

5-7 minutes Stretch for Squats

3×10 Each side banded side steps

3×8 Tempo Squat Therapy (Face the wall and squat on the box)

Then every 4 minutes x 20 minutes (5 sets)

6 Back Squats

Metcon

Metcon (Time)

For Time:

50 SDHP @ 95/65

50 burpee over bar

50 pullups

50 back squats

50 sit ups

50 push jerks

50 double unders

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