WOD

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Coaches choice for WOD prep

then,

5 rounds not for time of:

16 Single Leg KB RDLs (8 each side)

10 Goblet Squats as heavy as possible

20 Sit Ups

200ft KB/DB Carry. One arm overhead, the other farmer’s carry (100ft each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

20 Ring Dips

30 Ball Walls

40 Hand Release Push Ups

50 Lunges

60 Double Unders

50 Lunges

40 Hand Release Push Ups

30 Ball Walls

20 Ring Dips

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