CrossFit 234 – CrossFit

Strength

Strict Press


“Push-Pull Strength Circuit”

Strict Press

5×3 @85% of 3RM

Superset With:

Bent Over Dumbbell Row (knee on Bench)

5×5 each arm using a manageable weight

*perform a set of Strict Press, then immediately move to a set of DB Rows*

Metcon

5 Mile Echo Bike (Time)

Metcon:

Time Trial:

5 Mile Echo Bike

(Can sub with 3k Row if not enough bikes in class)

Masters:

Time Trial:

3 Mile Echo Bike

Accessory

Walk 400m

Calf Stretch

Cobra Stretch

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