WOD

CrossFit Lindy – CrossFit

Strength Gainz

Split Jerk

8×2 Split Jerks @80%

Hold split position for 3″ on eah rep

Weightlifting

3-2-1 Clean + 1 Jerk

Every 2 minutes, FOR 3 ROUNDS, 3 Cleans + 1 Jerk at 75%, 2 Cleans + 1 Jerk @80%, 1Clean and Jerk @85%. Total of 18 minutes (9 SETS of Clean and Jerks)

Metcon

Metcon (Time)

For time:

20 Handstand Push Ups

20 Front Squats @155, 105

20 CTB Pull Ups

20 Power Cleans @155, 105

20 Ring Dips

20 Cal Row

20 Ring Dips

20 Power Cleans

20 CTB Pull Ups

20 Front Squats

20 Handstand Push Ups

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