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)