WOD

CrossFit Lindy – CrossFit

Warm-up

Split Jerk

5 minute light bike

Prep shoulders and hips for the Jerk

Good review of footwork in the split

Every 2 minutes x 14 minutes

2 Split Jerks (From the rack)

Build up to a moderate loading focusing on proper execution

Metcon

Metcon (Time)

Every 5 minutes for 20 minutes (4 sets)

400 meter row

15 Burpee Box Jump Overs

Rest the time remaining each set

Score is the worst/slowest round

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