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)

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