WOD

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean

Establish 1RM

Then

5×3 Clean Pulls + 1 Clean heaviest possible

Warm-up

EMOM Warm Up 4 (No Measure)

EMOM for 15 minutes, alternating each minute

10-15 Ring Rows

10 Burpees

15 V-Up Sit Ups

20 Jumping Lunges

15 Kettlebell Swings

Metcon

Metcon (Time)

For time with your partner of:

800 meter run

50 Cal Bike

40 Deadlifts @155, 105

800 meter run

50 Cal Bike

40 Front Squat @155, 105

800 meter run

50 Cal Bike

40 Push Jerks @155, 105

One person works while the other rest. Run together!

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