CrossFit 234 – CrossFit

Strength

Tempo Ring Pull-Ups (5×3)

32X0

This means: 3 second negative, 2 second pause at lockout under rings, Explode up, Zero pause at top of pull-up.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

8 Deadlift (315#/205#)(S:60-70% of 1RM)

16 Weighted Ring Dips (20#/10# Slam-ball Between Feet)(S: Unweighted/Assisted Dips)

Bulletproofing

3:00 of Bird Dog

KB Side Bends (3×10) each side

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