CrossFit 234 – CrossFit
Strength
Metcon (Weight)
EMOM 6:00
(2) Clean Deadlift + (2) Clean High Pulls
@75-80% of 1RM C&J
Metcon
Metcon (Time)
30-20-10 reps of:
Ring Dips
Overhead Weighted Abmat Sit-ups (30#/20#)
*use a Slamball
*sit-ups should be accomplishable in 3 sets or less each round*
Bulletproofing
Kettlebell Tricep Smash 1-2 minutes each
3x ME “L” hold from pull-up bar (S: knee tuck hold)