CrossFit 234 – CrossFit
Strength
Front Squat (1×10)
12:00 to set a 10RM (Yes, ten rep max. Hypertrophy, baby!)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups (S: Banded Strict or Ring Row)
Strict Press (115#/75#)
Strict Abmat Sit-ups (cross arms over chest)
Bulletproofing
Accumulate 2:00 of L sits (floor or box only)
Superset each effort with:
Cobra Stretch for :20 Hold
Powerlifting
Safety Bar Back Squat (1×1)
This is for Jean, all others can ignore 🙂