CrossFit 234 – CrossFit
Strength
Anderson Back Squats (5×4)
*1-2″ above parallel
*work up to around 70% of 1RM BS
*focus on forward hip movement through a jumping pattern, not just straight up
Metcon
Metcon (Time)
3 RFT
200m Run
5 Strict Pull-ups
10 DB Thrusters (45#/25#) (M/S: 35#/20#)
15 Push-ups
20 Russian Twists with DB
Accessory
3x ME L hold from pull-up bar