WOD

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Remember any can do this workout today!!! We will have all sorts of versions for you to do!

5 minute light bike/row

Quick empty BB Warm Up for the Snatch

Then 3 easy rounds of:

10 Kip Swings

10 Alternating lunges with PVC Pass through

10 Hand Release Push Ups

10 Ring Rows

3 rounds of:

4 Burpees Over Bar

3 Power Snatch @95, 65

Practice Bar Muscle Ups

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period
Not signed up for The Open Workout:

AMRAP in 12 mintues of:

10 Power Snatch @95, 65

12 Burpees Over Bar

10 Bar Muscle Ups/CTB Pull Ups

12 Burpees Over Bar

***After Party***

100 Sit Ups

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

GET OUR FREE EBOOK

Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!