WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch + Hang Snatch

Establish a 1RM Snatch + Hang Snatch

Then E2OM for 12 minutes (6 sets)

2 Snatches + 1 Hang Snatch @70% of todays max

Warm-up

Warm-up (No Measure)

4 rounds of:

10 Walking lunges with a twist over the front leg

10 Goblet Squats

15 V-Up Sit Ups

15 KB Sumo Deadlift High Pulls

20″ Handstand Hold

20″ Front Leaning Rest Position

Metcon

Metcon (Time)

2 rounds for time with your partner of:

40 Cal Bike

30 Power Snatch @135, 95

40 Cal Row

30 Bar Muscle Ups

40 Cal Bike

30 Thrusters @135, 95

40 Cal Row

30 Target Burpees

20 minute time cap

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