WOD

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Run 800 meters

then 3 rounds of:

10 Hip Circle Air Squats

30″ Wall Facing HS Hold

then 3 rounds of:

10 Goblet Squats

5 Burpee Broad Jumps as far as you can

3 minute Paleo Chair

1 minute spiderman stretch each side

1 minute pigeon pose each side

Every 3 minutes x 18 minutes (6 sets)

3 Back Squats as heavy as possible

Metcon

Metcon (Time)

For time:

5 Wall Climbs

20 Hang Power Cleans @135, 95

500 meter row

5 Wall CLimbs

20 Push Jerks @135, 95

500 meter row

5 Wall Climbs

40 Deadlifts @135, 95

500 meter row

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