WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean and Jerk

Establish a 1RM

Warm-up

Warm-up (No Measure)

5 minute light bike/row

Then 3 rounds of

200 meter run

50 Single Unders

10 Ring Rows

10 Hand Release Push Ups

10 Air Squats

10 Kettlebell Swings

2 Wall Climbs

30″ Paleo Chair

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes with your partner of:

50 Box Jump Overs

50 Ring Dips

50 Cal Bike

50 Push Press @95, 65

50 Front Squats @95, 65

50 Cal Row

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