WOD

CrossFit Lindy – CrossFit

Strength Gainz

Pause Back Squat

7×3 Pause Back Squat

Hold bottom for 2 seconds

HEAVY for all sets

Weightlifting

Low Hang Snach

EMOM x 15 minutes of:

1 Low Hang Snatch

Build to a max

Metcon

Metcon (Time)

For time:

1000 meter row

80 Double Unders

60 Kettlebell Swings

40 Handstand Push Ups

20 Burpee Box Jumps

10 Front Squats @225, 155

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