WOD

CrossFit Lindy – CrossFit

Strength Gainz

Clean Grip Deadlift

6×3 Clean Grip Deads. Pause at the knee

Stay heavy

Warm-up

Warm-up (No Measure)

Shoulder Prep

Warm Up drills and stretches

Every 3 minutes x 15 minutes

5 Strict Pull Ups + 5 Strict Ring Dips

Then Every 2 minutes x 6 minutes

3×5 Seated Baned MUs

Metcon

Metcon (Time)

For time:

40-30-20-10 of:

Ball Walls

15 Toes to Bar after each set

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