CrossFit 234 – CrossFit
Strength
Dumbbell Bench Press (4×8)
*build weight each set as form allows
Metcon
Metcon (Time)
For Time:
21 DB Renegade Row each arm (50#/35#) (M/S: 35#/25#)
*performed from the plank position*
9 Strict Ring Dips (M/S: band assist)
30 Air Squats
15 DB Rows each arm
12 Strict Ring Dips
30 Air Squats
9 DB Rows each arm
15 Strict Ring Dips
30 Air Squats
Accessory
Tricep smash on racked barbell
3×25 GHD Sit-ups (scale to Strict Abmat)