WOD

CrossFit Lindy – CrossFit

Strength Gainz

3 Position Holds

Hold each position for 3 seconds, starting from the bottom and work your way up!

2″ off the floor, AT the knee, mid thigh

Have the shoulders remain over the bar the whole time
7×3-three position snatch grip holds!

Go as heavy as possible today and on the way down, DO NOT touch the floor. UB Reps!!!

Weightlifting

Power Clean

EMOM x 15 minutes of:

1 Power Clean

Build to a max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

10 Toes to Bar

10 Handstand Push Ups

10 CTB Pull Ups

20 Front Rack KB Lunges @70, 53

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