WOD

CrossFit Lindy – CrossFit

Strength Gainz

Snatch

Establish 1RM quickly

4×1 @95% of todays max

3×3 Snatch First pulls

Weightlifting

Back Squat

Every 3 minutes x 18 minutes (6 sets)

3 Pause Back Squats

Hold the bottom for 2-3″

Heavy across

Metcon

Metcon (Time)

3 rounds for time of:

12 Muscle Ups

20, 15 Cal Bike

50 Air Squats

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