WOD

CrossFit Lindy – CrossFit

Strength Gainz

Clean 1st Pull

5×5 Clean 1st Pulls with a 3″ hold at the knee

Heavy across

Warm-up

Warm-up (No Measure)

Every 5 minutes x 20 minutes (4 sets)

40, 30 Cal Bike

Max set Strict Pull Ups/Max set Strict Ring Dips

Alternate the two each set

Metcon

Metcon (AMRAP – Reps)

AMRAP in 15 minutes of:

15 Snatches @95, 65

20 Burpees Over Bar

15 Snatches @115, 75

20 Burpees Over Bar

15 Snatches @135, 95

20 Burpees Over Bar

15 Snatches @155, 105

20 Burpees Over Bar

15 Snatches @175, 115

20 Burpees Over Bar

Max snatches @185, 125

Score is total reps

If you finish the 20 burpees after the 175, 115 bar. Just snatch the final weight until time is over

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