January 12th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Paused Front Squat

7×3 Paused Front Squats as heavy as possible

Hold the bottom for 3″

Weightlifting

3-2-1 Power Snatch

Every 2 minutes, FOR 3 ROUNDS

3 Power Snatch @75%

2 Power Snatch @80%

1 Power Snatch @85%

Total of 18 minutes (9 SETS of Snatches)

Metcon

Metcon (Time)

For time:

1,000 meter row

50 Toes to Bar

100 Ball Walls

150 Double Unders

50 Target Burpees

100 Sumo Deadlift High Pulls @95, 65

25 minute time cap

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