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

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