WOD

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

3×3 @80-85%

3×2 @85-90%

5×1 @90+%

Warm-up

Warm-up (No Measure)

Every 4 minutes x 20 minutes (5 sets)

16 KB/DB Single Arm Strict Press (8 each arm)

10 Strict Toes to Bar

16 KB/DB Goblet Style Lunges

20 Single Leg Glute/Hip Bridges (From the floor)

Metcon

Metcon (Time)

For time:

50, 35 Cal Bike

20 Target Burpees

25 KB Goblet Style Box Step Overs @70, 53lbs

500 meter Row

25 KB Goblet Style Box Step Overs

20 Target Burpees

50, 35 Cal Bike

25 minute time cap

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