CrossFit234 – CrossFit
Strength
Single Arm Dumbell Press (5×5 each arm)
*build weight as form allows, NO maxing out. Must be holding the second DB at chest/armpit in other hand*
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Ring Muscle Ups
1-2-3-4-5-6-7-8-9-10
Power Snatch (115#/75#)
**20:00 Time Cap**
Accessory
Overhead Band Stretch 4 cycles @20-25 second holds
Banded Shoulder Distraction 4 cycles @20-25 second holds