October 19th 2017

CrossFit Lindy – CrossFit

Warm-up

FGB Style Warm Up 1 (No Measure)

Quick review of the Medicine Ball Clean

3 rounds of:

1 minute max Twisting Medicine Ball Throw (to the wall and catch)

1 minute max Plank Knee to Elbows

1 minute max Med Ball Cleans

1 minute max Med Ball Russian Twists

1 minute max LIGHT Kettlebell Swings

Rest 1 minute

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

15 Sumo Deadlift High Pulls @95, 65

15 Hand Release Push Ups

15 Calories Rowed

15 Push Press @95, 65

15 V-Up Sit Ups