WOD

CrossFit Lindy – CrossFit

Strength Gainz

Tempo Front Squat

3-5″ Descent and explode up
8×2 Tempo Front Squat

Today we are going down for 10″, then hold the bottom for 5″ and explode up

Weightlifting

Power Clean + Hang Power Clean

Every 2 minutes x 14 minutes

2 Power Clean + 3 Hang Power Cleans

Build to a max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

20 Toes to Bar

20 Handstand Push Ups

20 Ball Walls

20 Cal Row

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