WOD

CrossFit Lindy – CrossFit

Strength Gainz

Snatch + Low Hang Snatch + Hang Snatch

8×1 Snatch + 1 Low Hang Snatch + 1 hang Snatch

Heavy accrosss

Weightlifting

Pause Back Squat

Quick squat prep

Every 3 minutes x 21 minutes (7 sets)

3 Pause Squats as heavy as possible

Hold the bottom of each rep for 3″

Metcon

Metcon (Time)

For time:

24-18-12-6 of

Squat Clean Thrusters @95, 65

15 Chest to Bar Pull Ups after each set

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