STRENGTH – TUESDAY, DECEMBER 3 December 2, 2019 By crossfitstpaul Banded Speed Deadlifts: 7×3 Keep the focus on speed first, then load. Weighted Ring Dips with a pause at the bottom: 5×4 Weighted Pull Ups: 5×4 Superset the ring dips with the pull ups. Do today’s CrossFit Metcon