WOD

CrossFit Lindy – CrossFit

Strength Gainz

Behind the Head Split Jerk

8×1 Behind the head split jerk

Hold split position for 3″

Warm-up

Warm-up (No Measure)

Every 4 minutes x 16 minutes (4 sets)

Sets 1 & 3: 400 meter row + 30 V-Up Sit Ups

Sets 2 & 4: 25 Target Burpees + 30 Russian Twists

Metcon

Metcon (Time)

5 rounds for time of:

200 meter run

20 Single Arm KB/DB Lunges (10 each arm)

20 Hand Release Push Ups

50 Double Unders

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