CrossFit234 – CrossFit

Weightlifting

Front Squat (Tempo Front Squat 8×3 )

with :03 descent bottom of squat

@55-60% of 1RM (NOT heavier)

Metcon

STO/Calorie row 21/15/9 (Time)

21-15-9

STO (115#/75#)

Calorie Row

Accessory

100 Banded Good Mornings

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