WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Tempo Back Squat

5″ Down and explode out of the bottom
7×4 Tempo Back Squats

Heavy as possible for all sets

Warm-up

Warm-up (No Measure)

5 minute light bike/row

Then 3x of

10 Banded Pull Aparts

10 Kip Swings

10 Each Side Banded Hip Circle Side Steps

Then 3x of

10 HR Push Ups

10 Hip Circle Squats

30″ Plank

Metcon

Metcon (Time)

For time:

800 meter run

15 Burpee Chest to Bar Pull Ups

10 Power Cleans @135, 95

15 Burpee Chest to Bar Pull Ups

10 Squat Cleans @135, 95

15 Burpee Chest to Bar Pull Ups

10 Thrusters @35, 95

15 Burpee Chest to Bar Pull Ups

800 meter run

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