WOD

CrossFit Lindy – CrossFit

Strength Gainz

Overhead Squat

Establish a 1RM

Then 5×1 @85% of todays max with a 3″ hold at the bottom

Weightlifting

Barbell Cycling – Squat Snatch

3 rounds of:

EMOM x 4 minutes

3 Touch and Go Squat Snatches

Rest 1 minute after each round

Add weight only after each round

Metcon

Metcon (Time)

For time:

1,000 meter row

Then 10 rounds of:

7 Chest to Bar Pull Ups

8 Ring Dips

9 Goblet Squats @53, 35

GET OUR FREE EBOOK

Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!