WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch Push Press + Overhead Squat

7×2 Behind the head snatch push press + 1 overhead squat

Build to a max

Warm-up

Warm-up (No Measure)

800 meter row

Then 3 rounds of:

10 Banded Pull Aparts

10 Hip Circle Lateral Steps on each side

10 Hip Circle Air Squats

10 Banded Good Mornings

10 Banded Shoulder Press (Step on the band with your feet, have band in front rack and press)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

3 Power Snatch @135, 95

6 Box Jumps (No rebounding)

9 Toes to Bar

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