CrossFit 234 – CrossFit
Strength
Metcon (No Measure)
3 Rounds for Quality
5 Strict Ring Pull-ups
5 Ring Dip Negatives (:05 descent, jump to lock-out)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:00
20 Plate Ground to Overhead (45#/25#)
20 Toes to Bar
20/15 Calorie Row (Bike Sub=12/10 Calorie)
