WOD

CrossFit Lindy – CrossFit

Strength Gainz

Paused Front Squat

7×3 Pause Front Squat + 2 Front Squats

Hold the bottom of the first squat for 3″

Weightlifting

Clean and Jerk

Every 2 minutes x 14 minutes

1 Power Clean + 1 Clean + 1 Jerk

Build to a max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

15, 11 Cal Bike

5 Hang Power Cleans @185, 125

15 Front Squats

5 Burpee Bar Muscle Ups

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