CrossFit 234 – CrossFit
Strength
Front Squat (1×3)
15:00 to find your 3RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
30 Abmat Sit-ups
30 Slam Balls (30#/20#) (M/S: 20#/10#)
30 Calorie Row
Accessory
3x ME Hang From Pull-up Bar
*every time you drop, perform:
10 alt. Slam Ball Push-ups