WOD

CrossFit Lindy – CrossFit

Strength Gainz

Paused Front Squat

7×3 Paused Front Squats

As heavy as possible for all 7 sets

Hold at the bottom for 2-3″

Weightlifting

Power Clean + Hang Clean + Jerk

Every 2 minutes x 14 minutes

1 Power Clean + 2 Hang Power Cleans + 1 Jerk

Build to a max set

Metcon

Metcon (Time)

For time:

20 Chest to Bar Pull Ups

7 Squat Cleans @225, 155

20 Chest to Bar Pull Ups

5 Squat Cleans

20 Chest to Bar Pull Ups

3 Squat Cleans

20 Chest to Bar Pull Ups

1 Squat Clean

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