WOD

CrossFit Lindy – CrossFit

Strength Gainz

Deficit Handstand Push-ups

5xME Strict or Kipping Deficit HSPUs

Try and find a good depth to get more than at least 5 each set

Weightlifting

Clean Grip Deadlift

Every 3 minutes x 18 minutes (6 sets)

3 Clean Grip Deadlifts

No more than 105% of your best CLEAN!

Metcon

Metcon (Time)

For time:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of:

Thrusters @75, 55

Burpee Over Bar

20 minute time cap

This is I believe 108 burpees and thrusters. Please scale accordingly. Its a lot of work.

No scaling up

Save the 10s, women try and use the training bar please

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