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 🙂

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