CrossFit 234 – CrossFit

Strength

Deadlift (5×5)

Deficit

(men stand on 35# plates, women on 25# plates)

*build to a heavy (sub-maximal) set of 5

Metcon

Death by 100 Meters (AMRAP – Rounds and Reps)

SPRINT (1) 10 meter length first minute, (2) second minute, (3) third minute, etc. until you fail to complete the sprints required in a given minute.

*those who can’t run/sprint, will do “Death By Calorie Bike” with the same script.

Accessory

3×8 Gymnastics Wipers from pull-up bar

*scale to seated leg raises over KB

3×15 Banded Reverse Hypers

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