November 14th 2017

CrossFit Lindy – CrossFit

Strength Gainz

3 Position Holds

Hold each position for 3 seconds, starting from the bottom and work your way up!

2″ off the floor, AT the knee, mid thigh

Have the shoulders remain over the bar the whole time
6×3 Snatch Grip 3 Postition Holds

Warm-up

E2OM Warm Up 1 (No Measure)

Every 2 minutes x 18 minutes (9 sets in total)

200 meter run

200/250 meter row

20, 15 Cal Bike

Alternating movements every 2 minutes

Warm-up (No Measure)

AMRAP in 5 minutes

Max Hang on the Pull Up Bar

Every time you drop off the bar perform 25 V-Ups

Metcon

Metcon (Time)

For time:

25-20-15-10-5

Kettlebell Swings

Ring Dips

10 Box Jumps after each set

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