WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Hang Snatch

Build to a 1RM Hang Snatch quickly

then

5×1 @90% of todays max

Weightlifting

Warm-up (No Measure)

5 minute bike ride

Then 3 easy rounds of:

10 Kip Swings

10 KB RDLs

10 Goblet Squats

20 V-Up Sit Ups

30″ Plank

Metcon

Metcon (Time)

For time:

50 Toes to Bar

50 Box Jump Overs

50 Single Arm KB OH Lunges Right Arm

50 Kettlebell Swings

50 Single Arm KB OH Lunges Left Arm

50 Cal Row

30 minute time cap

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