CrossFit 234 – CrossFit
Strength
Back Squat (5×3)
Tempo Back Squats
@60% with a :04 descent
*explode out of the bottom
Metcon
Metcon (Time)
4 RFT
10 Deadlift Rx’d: (275#/185#) S: (185#/125#)
10 Ring Push-ups (bottom of rings 2″ off ground. Can measure with width of a 25# plate)
Masters:
4 RFT
10 Deadlift (185#/125#)
10 Hand Release Knee Push-ups
Accessory
60 Russian Twists with KB (in as few sets as possible)