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