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

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