WOD

CrossFit Lindy – CrossFit

Strength Gainz

Hang Snatch High Pull

5×8 as heavy as possible

Warm-up

Warm-up (No Measure)

Rowing Prep

Stretch

Then every 4 minutes x 24 minutes (6 sets)

500 meter row

If you are a bad rower, go every 5 minutes for 25 minutes (5 sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

3 Power Snatches @155, 105

5 Bar Muscle Ups

7 Target Burpees

30 Double Unders

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