CrossFit 234 – CrossFit
Strength
Ring Dip Negatives (3×5)
3×5 with a :05 descent, then press or jump back up to lockout
Metcon
Metcon (Time)
3 RFT
30/25 Cal Bike (OR 50/40 Cal Row)
20 Alternating DB Farmers Lunges (50#/35#)
:30 L sit from DB Handles (accumulated)
Accessory
Lying Banded Hamstring Stretch x5 cycles each leg
Banded Sampson Stretch x4 :20 holds each side