CrossFit 234 – CrossFit

Strength

Back Squat (6×4)

6×4 @60% of 1RM with a :03 pause in the bottom position

*focus on tall chest in the bottom, and exploding up after pause*

Metcon

Metcon (Time)

For Time:

1200m Run

50 Slam-Balls (20#/10#)

600m Run

50 Slam-Ball Abmat Sit-ups (20#/10#)

Accessory

100 Seated Banded Good Mornings (sit at parallel)

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