WOD

CrossFit Lindy – CrossFit

Strength Gainz

Overhead Squat

10×1 Tempo Overhead Squats

3″ Down, 3″ in the hole and stand

Heavy as possible for all sets

Weightlifting

Power Snatch

EMOM x 7 minutes

3 Touch and Go Power Snatches

Rest 1 minute

EMOM x 7 minutes

3 Touch and Go Power Snatches

Heavier then the last 7 minutes

We add weight only once

Metcon

Metcon (Time)

For time:

10 Muscle Ups

5 Thrusters @205, 135

8 Muscle Ups

10 Thrusters @185, 125

6 Muscle Ups

15 Thrusters @135, 95

4 Muscle Ups

20 Thrusters @115, 75

2 Muscle Ups

25 Thrusters @95, 65

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