WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch

3 roudns of:

Every 30″ x 5 minutes (10 snatches)

1 Snatch

Try and use 80-85% the whole time

Rest 1 minute after each round

Warm-up

Warm-up (No Measure)

5 minute light bike/row

then 3 rounds of:

200 meter run

100 single unders

10 Kip Swings

10 Goblet Squats

20″ Samson Stretch each side

20″ Pigeon Pose each side

Metcon

Metcon (Time)

For time with your partner:

800 meter run

50 Power Clean and Jerks @135, 95

50 Walking Lunges each

30 Pull Ups each

30 Box Jump Overs each

***After Party***

100 Sit Ups

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