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)


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