CrossFit 234 – CrossFit

Strength

Weighted Ring Dips (5×5)

*can use dip belt or hold a medicine ball between feet

*scale to unweighted strict, jumping negatives, or 3 second holds in support position

Metcon

Metcon (Time)

3 RFT

20 Strict Pull-ups (scale to kipping or banded)

40 Push-ups (scale to 20)

60 Air Squats (scale to 30)

800m Run (scale to 400)
*Time Cap 30:00*

Bulletproofing

Accumulate 2:00 Side Plank each side

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