WOD

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

5×8 Back Squats @70-75%

Weightlifting

Snatch + Overhead Squat

Every 2 minutes x 14 minutes

1 Snatch + 2 Overhead Squats

Build to a max

Metcon

Metcon (Time)

Happy Veterans Day and Happy Birthday Emma!

DT and Whitten

3 rounds for time of:

22 Kettlebell swings, 2 good

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20 pound ball

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

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