CrossFit234 – CrossFit
Strength
Narrow Grip Bench Press (8×3)
@70% of 3RM
Metcon
Metcon (Time)
4 RFT
15 KB Swings (53#/35#)
30 Dubs (60 singles)
15 Back Squats (135#/95#) *from the floor
30 Dubs (60 singles)
15 min time cap
*score as total reps completed if not finished under time cap (you will have to enter the reps in the notes section of scoring)
Accessory
3×5 eccentric Pull-ups (scale to eccentric ring rows)
*Perform :30 side plank each side between sets