WOD

CrossFit Lindy – CrossFit

Strength Gainz

Snatch Balance

10×1 Snatch Balance at 90% of your best Snatch Balance ever

Warm-up

Warm-up (No Measure)

5 minute light bike

3 rounds of

10 Banded Pull Aparts

10 Hip Circle Squats

10 Kip Swings

10 Hand Release Push Ups

Then spend 5-10 minutes working on some Muscle Ups

Some seated banded MUs, Ring Swings, Sing Support Holds, etc…

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
If you are not signed up for the open you will do 70 Calories on the Bike

GET OUR FREE EBOOK

Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!