WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Hang Clean + Clean

Establish a 1RM Hang Clean + Clean

Then E2OM for 12 minutes (6 sets)

1 Hang Clean + 2 Cleans @70% of todays max

Warm-up

Warm-up (No Measure)

4 easy rounds of:

10 Cal Bike

10 Kettlebell Swings

10 Hand Release Push Ups

10 Step Spiderman stretch with a 3″ hold at each step

10 Kip Swings

Metcon

Metcon (Time)

For time:

100 Overhead Squats @95, 65

50 Power Cleans @185, 125

EMOM perform 5 Burpees over bar when doing the thrusters and then 3 Muscle Ups when doing the power cleans

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