CrossFit234 – CrossFit
Strength
DB Flys (3×10)
(laying flat on bench)
*start light and build weight as form allows
Reverse DB Flys (3×10)
(standing, bent at hips)
*start light and build weight as form allows
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:00
2 DB Clusters (50#/35#)
2 C2B Pull-ups
4 DB Clusters
4 C2B Pull-ups
….continue adding 2 reps each round
*score is total reps
Accessory
3×20 Banded Reverse Hypers on GHD (both feet in band loop at same time)
3×20 Hollow Rocks