WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch

Establish a 1RM

Then 4×1 of 90% of todays max

Then 3×5 Snatch 1st Pulls At 110% of todays max

Warm-up

Warm-up (No Measure)

5 minute light bike

3 easy round of

10 kip swings

10 hand release push ups

50 single unders

30″ Spiderman stretch

Metcon

Metcon (Time)

For time with your partner of:

1 mile run medicine ball carry

100 burpee chest to bar pull ups

1 mile run medicine ball carry

30 minute time cap

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