WOD

CrossFit Lindy – CrossFit

Strength Gainz

Paused Front Squat

8×2 Pause Front Squats

Heavier then December 21st

Hold bottom for 2-3″

Warm-up

Warm-up (No Measure)

Every 3 minutes x 9 minutes (3 sets)

500 meter row

Then,

Every 3 minutes x 9 minutes (Another 3 sets)

35, 24 Cal Bike

This is continuous for a total of 18 minutes

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3 of Burpee Chest to Bar Pull Ups

42-36-30-24-18-12-6 of Kettlebell Swings

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