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

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