WOD

CrossFit Lindy – CrossFit

Strength Gainz

Pause Back Squat

6×2 Pause Front Squat

Hold each squat for 5″

Go as heavy as possible

Warm-up

E2OM Warm Up 1 (No Measure)

Every 2 minutes x 18 minutes (9 sets in total)

200 meter run

250, 200 meter row

20, 15 Cal Bike

Alternating movements every 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

7 Pull Ups

12 Push Ups

17 Air Squats

40 Double Unders

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