WOD

CrossFit Lindy – CrossFit

Strength Gainz

Pause Back Squat

10×1 Pause Back Squats

As heavy as possible for all sets!

Weightlifting

3-2-1 Snatch

Every 2 minutes, FOR 3 ROUNDS, 3 Snatch @75%, 2 Snatch @80%, 1 Snatch @85%. Total of 18 minutes (9 SETS of Snatches)

Metcon

Metcon (Time)

5 rounds for time of:

15 Back Squats @135, 95 (From the floor)

12 Burpees Over Bar

9 Handstand Push Ups

6 Bar Muscle Ups

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